Run 5 k

run 5 k
(3.1 miles)

For time, complete all nine rounds of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

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Back Squat

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

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Rest Day

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

"Easy" Mary

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

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Rest Day

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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DL HSPU Jump 1"

15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach

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Run Pullup Thrusters

For time:
Run 400 meters
95 pound thruster, 21 reps
30 pull-ups
Run 800 meters
30 pull-ups
95 pound thruster, 21 reps
Run 400 meters

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Rest Day

Row and Press

Ten rounds for time of:
Row 250 meters
Bench-press 95 pounds, 25 reps

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Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower.

Three rounds for time of:
Two-hand, dumbbell power snatch, 30-pounds each, 30 reps
30 Pull-ups
Run 800 meters

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"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 060109.

Rest Day

Run 5 k

Row Muscle-ups

Three rounds for time of:
Row 500 meters
12 Muscle-ups

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For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters

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Compare to 010210.

Rest Day

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Compare to 060118.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Rest Day

Weighted Pull-ups

1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

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"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 051224.

Back squat

5-5-5-5-5 reps

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Rest Day