Rest Day

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

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Clean and Jump

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

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Clean starts on ground, is caught at squat height, and ends with hips and legs fully extended and bar racked or at chest height if flexibility prevents the rack.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Compare to 060318.

For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

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Front Squat

Front Squat 1-1-1-1-1-1-1-1-1-1 reps.

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Deads and Dips

Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps

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Rest Day

Power Clean

Power Clean 3-3-3-2-2-2-2 reps

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HSPU/L-Pullups

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

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"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Rest Day

Three rounds for time of:

21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

There are 315 squats in this workout, don't miss a one.

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Front Squat

Front Squat 1-1-1-1-1-1-1 reps

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"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Rest Day

run 5 k

Run 5 k

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"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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10k

Run 10k

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Rest Day

"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

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Rest Day

Off to Saaan-Deee-Aaa-Gooo

"Elizabeth"

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

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Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Diane

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

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Compare to 060207.

Hang Clean

Hang Clean 1-1-1-1-1-1-1 reps

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