Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

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Clean

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

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50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box

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rest day

Push Jerk

Push Jerk 3-2-2-2-1-1-1-1-1 reps

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Compare to 060623

Two rounds for time of:
15 ft. Rope climb 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

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Front Squat

Front Squat 3-3-3-3-3-3-3 reps

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Compare to 060710.

Rest Day

Five rounds

Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

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Deadlift

Deadlift 3-2-2-2-1-1-1-1-1 reps

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Compare to 060507.

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

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Rest Day

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

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Shoulder Press

Shoulder Press 3-3-3-3-3-3-3 reps

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No push pressing or jerking.

For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups

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Rest Day

50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups

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If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.

Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups

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Overhead squat

Overhead squat 3-3-3-3-3-3-3 reps

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Compare to 060701.

"Elizabeth"

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

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Compare to 060730.

Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

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If you don't have access to a rower, substitute a 400 meter run each round.

Weighted Pull-ups

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

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Compare to 060204.

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

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Sumo deadlift high pulls are pulled to under the chin, and handstand push-ups bring nose to the floor.

7 rounds

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Body weight Bench press
Pull-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

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Compare to 051013.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

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Compare to 060706

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Clean and Jerk

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

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