Sunday 131208

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powerclean, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Saturday 131207

Four rounds for time of:

Row 500 meters

Rest 3 minutes

Friday 131206

Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps

115 pound Push press, 7 reps

Wednesday 131204

Five rounds for time of:

10 Kettlebell clean and jerks, 1.5 pood each

3 Muscle-ups

Tuesday 131203

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Monday 131202

Five rounds for time of:

20 GHD Sit-ups

15 ft Rope climb, legless, 3 ascents

Saturday 131130

Thruster 2-2-2-2-2-2-2

Friday 131129

Run 5K

Thursday 131128

Complete as many rounds as possible in 15 minutes of:

20 Push-ups

50 Squats

Tuesday 131126

Five rounds for time of:

Run 400 meters

185 pound Deadlift, 21 reps