Saturday 040515

For time:

200 Squats

20 Muscle-ups

In lieu of muscle-ups do 5 pull-ups and 5 ring dips for each muscle-up. Post time to comments.

Thursday 040513

4 rounds for time of:

Walking lunge 50 meters

Sit-ups, 50 reps

Wednesday 040512

5 rounds of:

Bench press 135 pounds, max reps

Pull-up, max reps

Rest 2 minutes

Tuesday 040511

Complete as many rounds as you can in twenty minutes of:

Barbell Thruster 95 pounds, 15 reps

Row 500 meters

Sunday 040509

Complete five rounds for time of:

Run 400 meters

Power clean 95 pounds, 21 reps

15 pull-ups

Saturday 040508

Complete as many rounds as you can in twenty minutes of:

35 Squats

25 Push-ups

Friday 040507

Deadlift 3-3-3-3-3 reps

Five triples. Post loads to comments.

Wednesday 040505

Run 5 K

Tuesday 040504

Five rounds for time of:

Run 400 meters

15 Pull-ups

15 reps, 75 pound overhead squat

Take overhead squats to bottom. Reduce weight or slow down if needed. Post time to comments.

Monday 040503

For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between:

Squats

Sit-ups

Push-ups