4 rounds
500m row
21 deads w/60s
-tough combo!!!

Bench press 2-2-2-2-2-2-2-2-2-2 reps

175-185-185-190-195-195-200-205-205-205

A. Strict Press build to 1 RM in 12 min
B. Weighted pullup (strict) build to 1 RM in 10 min
+
2 Rounds (100%, all out effort)
500m row
21 KBS, 70lb (must be unbroken)
21 No pushup burpee box jumps, 20"
Rest 8:00

A. 165
B. 90 4:59, 3:43

4 Rounds for time:
5 Deadlifts - 125#
10 sit-ups
5 Push Press - 65#
15 Squats
400 Meter Run

Bench press
Dumbbell burpee deadlifts

At the hotel fitness room

10 minutes AMRAP:

9 deadlift (145 lbs)
12 Hand release push-up
15 box jump (20 inches)

6 Rounds for Time:
24 Squats - mod 12
24 Push-Ups - mod 12
24 Walking Lunges - mod 12
400 Meter Run

6 rounds
20 squat
15 push up
30 flutterkick (did ball abs every other)
10 reverse bench
5 box jump

then did some tri ext.
fly machine
push press
one set each

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

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups