Sunday 030615

Complete five rounds for time:

Run 400 meters

5 muscle ups

Saturday 030614

Front Squat - Push Jerk 10 singles

Total the load for 10 efforts and post to comments.

E.G., 225+225+230+235+240+225+225+225+185+135=2150

(Pukie Crashed!)

Thursday 030612

Five rounds of:

Hang Clean 15 reps

20 Sit-ups

Pick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.

Wednesday 030611

Run 1 mile.

Bench Press bodyweight 21 reps.

Rest, repeat off clock.

Tuesday 030610

Deadlift 3-3-3

Rest -

5 rounds of:

Deadlift 135 x 12

12 Pull-ups

Sunday 030608

Complete 3 rounds of:

Max set of Pull-ups x 2

Max set of Dips x 2

Saturday 030607

Clean 5-5-5 Reps

Rest -

For ten minutes:

12 Push-ups

Clean 95X12

Friday 030606

Front Squat 5-5-5 Reps

Rest -

For ten minutes:

12  Pull-ups

12 One-legged squats, alternating legs

Wednesday 030604

You have one hour to:

24” Box Jump 50 jumps

Deadlift 1-1-1-1-1 reps

24” Box Jump 50 jumps

Tuesday 030603

You have one hour to:

Run 1 mile

Clean 1-1-1-1-1

Run 1 mile