1000m row
10 DL 120kg
10 Bench press 80kg

10 burpees
10 climbers
10 jumps
25 burpees
25 climbers
25 jumps
10 burpees
10 climbers
10 jumps

10, 9, 8, 7, 6, 5...1
Box Jumps
KB Swings

For time

Run 100m backwards, then sprint 100m forwards x4
100 Double Unders
50 Glute Ham Sit Ups
30 KB swings (RX for men was 2 pood, I just couldn't do it, had to go with the 1.5 pood)
20 Box Jumps - 20"

Advanced runners - 2 total rounds
Beginners - 1 round

Sadly, I could only muster 1 round. My Shins & Calves were just KILLING me. I'm taking wednesday 15Jun11 off to keep stretching, rolling, and icing. Hopefully that helps...

@90% Max
3-5 min rest

5x5 1-handed kb push press ladder (1, 2, 3, 4, 5, 1, 2, 3...)

10->1
Deadlifts (100kg)

10 pull ups b/w rnds

For time
3 rounds

800m run
400m farmers walk with dumbbels
800m run
400m kettlebell frontrack walk

3x3 @ 70/80/90%

5x3 of push jerks
95-115-125-135-145