5 rounds of 50 double unders 20 alt. db snatch @ 30/20 kg 20 push ups 50 double unders ::: rest 2 min :::

10 set, every 90 sec 1 power clean + 1 hang squat clean + 1 squat clean load: climbing ::: rest ::: 3 rounds for time of 15 squat clean @ 60/40 kg 15 burpee box jumps R @ 60/50 cm

For Time 100 double unders 50 alt db snatch @ 25/17.5 kg 50 kb walking lunges @ 24/16 kg 50 toes to bar 100 double unders 50 kb swings @ 24/16 kg 50 burpees 50 db thruster @ 15/10 kg 100 double unders ::: scaling options on the whiteboard...

In 20 minutes, ladder 100m/200m/300m... max meters on row/skierg/assault bike team of 2. ::: rest ::: work on 5 reps Overhead Squat

Team 2x Amrap 12 min 150 wall balls + amrap muscle ups ::: rest 4 min ::: Amrap 12 min 60 clean & jerk @ 50/35 kg 60 clean & jerk @ 60/40 kg amrap clean & jerk @ 70/45 kg  

For Time 21 deadlift 400m run 18 deadlift 400m run 15 deadlift 400m run 12 deadlift 400m run 9 deadlift 400m run rx: 110/75 kg

"Barbarella" 10 rounds for time of 10 pull ups 15 push ups 20 sit ups 25 air squat ::: 1 min rest between rounds ::: - compare to 3/feb/2014 -

Amrap 20' 400 mt run 4 rope climbs max Hand Stand Push Ups   10' conga line Power Clean

For Reps 1 min - calories 1 min - wall balls 1 min - double unders ::: 1 min rest ::: 2 min - calories 2 min - wall balls 2 min - double unders ::: 2 min rest ::: 3 min - calories 3 min - wall balls 3 min - double unders

Front Squat 5 - 5 - 5 - 5 - 5 ::: rest ::: Accessory Strict Work Press 12-12-12-12 Body Row 12-12-12-12