For Time:
Run 800m
30 Handstand Push ups
Run 800m

Squats
5 sets of 5 with 300#

Strict Overhead Presses
5 sets of 5 with 135#

Power Cleans
3-3-3-3: 155#, 185#, 205#, 225#

Compare to 1-10-2012

4 Rounds
12 Back Squats (BS) #185
400M Run

3 rounds, 60 seconds each:

Box Jumps: 0, 6, 12

Pull Ups: 9, 10, 10 (Large Band)

Walking Lunges: 20, 25, 28

Ball Sit ups, feet against wall (10 lb ball) 15, 12 15

Air Squats: 27, 29,27

Compare to 1-10-2012

4 Rounds
12 Back Squats #105
400M Run

Vondelpark - center- home

100 Pullups

100 Kettlebell Swings (1.5/1)* CFG Standard

100 Double Unders

100 Overhead Squats (95lb/65lb)

I cut it in half & did it twice.

Row 30 Calories then:

21, 15, 9

Double Unders

Kettlebell Swings

4:26
—————————-

Rest 5 min then:

A.  2 sets max effort HSPU’s

B.  3×5 Strict weighted chinups

C. Practice handstand walks

3-3-3-3-3 of:

Deadlifts

Then

3rds of:

3 muscle-ups
10 deadlifts 245#
15 double unders

PR'd on my 3rm

Seated Dumbell Shoulder Press + Seated Dumbell Shrugs
10x22kg + 10x30kg, 10x24kg + 10x30kg, 8x26kg + 10x30kg, 6x28kg + 10x30kg,

Dumbell Front Raise + Wide Grip Barbell Front Raise
10x10kg(each arm) + 7x17.5kg, 10x12kg(each arm) + 7x17.5kg, 10x14kg + 7x17.5kg

Standing Dumbbell Shoulder Fly + Dumbbell Side Raise:
7x14kg + 7x9kg, x 3rounds

Babrell Upright Row + Reverse Shoulder Fly's:
- 3 rounds
- 10x40kg + 7x4kg

Reverse Barbell Shrug and Pull + Push Press
10 x 40kg + 10 x 40kg x 3 Rounds