• 75 situps
• 5 CleanJerk(95)
• 5 rounds for time:
  • back squat(135) x 5
  • pullup x 5
  • deadlift(155) x 5
  • pushup x 10
• 5 cleanjerk(65)
• 75 hollow rocks

1 rep max
press 62
deadlift 200
squat 155

• 50 situps
• DL 5-3-3-1-1-1-1 up to 235
• DL(135) x 12
• Fran at 75lb
• 75 hollow rocks
• Obliques(45)

Deadlift 5-5-5-5-5 (95-115-130-145)

Then,

21-15-9

Burpee box jumps 24/20

Deadlift 295/185 (MOD: 125#)

Max back squat 205

30 overheard squat
30 box push ups
10 cals on airdyne bike

20 OH SQUAT
20 BOX PUSH UPS
20 cals on air. Bike

10 OH SQUAT
10 BOX PUSH UPS
30 cals on air. Bike

2 miles on treadmill

25 air squats
5 push ups

20 air squats
10 push ups

15 air squats
15 push ups

10 air squats
20 push ups

5 air squats
25 push ups

50 jumping jacks
5 push ups
20 mountain climbers
20 sit ups
7 burpees
30 sec plank hold

OHS
3-3-3-3-3
95-115-125-135-145 lbs

Split Jerk
1-1-1-1-1
135-145-155-165-175 lbs

Should be Six rounds for time of:

Im going to do 2 Rounds
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

CRUSHED my legs could not walk right for 2 days

4 rounds
20 squat
15 push up
10 burpee
25 crunch

didnt warm up well......went to knee push ups after 7 of em....still hurt...tried again on knees 2nd round....just didnt feel right....did every thing else......after, I did 25 knee push ups and it felt not bad.......did some curls, 20 dips.....20 bench press with just the bar

24 Squats
24 Push Ups (MOD knees)
24 Walking Lunges
400M Run

6 rounds

Time: 37:52

Rough on the quads after all the deadlifts from yesterday.