Warm-up Drills (04.04.2012)
Run 800m
15 x Burpee Jumping Pull-ups - scaled to standard pushups & green band pull ups
15 x Abwheel Roll-outs
15 x Deadlift (45lbs)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''It's an old story'' (04.04.2012)
Complete as many rounds/reps as possible during each 4:00 AMRAP.
There is a 1:00 Rest interval to transition between efforts.
4:00 AMRAP of
5 x Thrusters (35lbs) DB
10 x Knees-2-Elbows
3R + 1
...
4:00 AMRAP of
5 x Power Snatch (65lbs) x 5
10 x Standard Push-ups
2R + 5 + 6
...
4:00 AMRAP of
5 x Sumo Deadlift High-Pull 16KG KB
10 x GHD Sit-ups
5R + 1
...
4:00 AMRAP of
5 x Scaled Back Squat (65lbs)
15 x KB Swings (16kg)
2R
...
4:00 AMRAP of
25ft Prowler Sled Push (140/95lbs)
10 x Slambal (20lbs)
2R