9/30/13
Hang Clean 5-3-2-1-1 6 rounds 5 Hang Cleans (135/95) 5 push Press 1 (muscle up-advanced) or Chest to bars
9/27/13
4 rounds 400m run 6 rounds 200m run 8 rounds 100m run 1 mile run
9/26/13
Dead lift 5-5-5-5 10 Rounds 5 dead lifts 15 push ups
9/25/13
3-3-3-3 Squat cleans EMOM 1 Squat clean 1 Burpee
9/24/13
Bench Press 5-3-2-1-1 5 Rounds 400m run 15 bench press (135)
9/23/13
3 rounds max hand stand holds 5 rounds 20 KB swings 20 push ups 20 situps
9/20/13
Hang Cleans 5-3-2-1-1 30-20-10 HC 100m sprint High pulls 100m sprint KB swings 100 m sprint
9/19/13
Dirty 30 30 goblet Squats 30 pushups 30 pullups 30 mt climbers 30 dips 300m Run
9/18/13
Clean & Jerks 5 rounds 10 Kb Swings 5 clean & jerks (135/95)
9/17/13
Thrusters 3-3-3-3 15-12-9 Thrusters Dynamic Push Ups