Sunday 031123

Three rounds for time of:

Run 400 meters

Hang squat clean 95X21

12 Ring dips

Saturday 031122

Three rounds for time of:

Run 400 meters

Front Squat 95X21

12 L Pull-ups

Friday 031121

Three rounds for time of:

Run 400 meters

Deadlift 135X21

12 Handstand Push-ups

Wednesday 031119

Tabata Sit-ups

Run 1 mile

Tabata Sit-ups

Tuesday 031118

Row 1K

Rest 15 minutes

Row 1K

Monday 031117

Three rounds at any pace of:

Max pull-ups

Max reps bench press 135 pounds

Max squats in 60 seconds

Saturday 031115

Complete 3 rounds for time of:

Run 400 meters

BodyweightX10 reps of 7 back squats/12 sit-ups

Friday 031114

Complete 3 rounds for time of:

50 reps 24" Box jump

185 lbsX7 reps of 7 deadlifts/5 pull-ups

Thursday 031113

Complete 3 rounds for time of:

Row 500

75 lbsX15 reps of 1 hang squat clean/3 push jerks

Tuesday 031111

Complete three rounds of:

Max handstand push-ups 5-minutes

Max pull-ups 2-minutes

Max squats 1 minute

Rest two minutes between rounds. Total handstand push-ups, pull-ups, and squats for each round and post results to comments.