Back Squats:
10 x 135, 5 x 185, 5 x 225, 3 x 235, 3 x 235, 1 x 255, 1 x 255

Ab Killer:
1 Minute Each of:
- Knees to Elbows
- Plank
- Side Plank (left)
- Side Plank (right)

30 Seconds Each of:
- Side to Side Heel Touches
- Hip-Raise Crunches
- Medicine Ball Crunches (12lb)
- 50 Sit Ups (1:04)

This one is pretty straight forward. Forearms and biceps are shot.

For time:
- 800 meter run
- 50 power snatch (75lbs)
- 30 Pullups

Says pretty much everything in the title. Make sure your shoulders are warm for this one. I was also really surprised how hard the pushups were in even the first set.

1-10 of:
KB Goblet Squat
Slamball Overhead Slam
Abmat Situp
KB Swing
Slamball Throw
30 sec bar hang

3x3 Dealift:
225 lbs, 275 lbs, 275 lbs.

10-Minute AMRAP of:
- 3 Handstand Push Ups*
- 5 Knees to Elbows
- 7 KB Swings (53 lbs)

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

I worked out in the morning instead of at night and only on 5 hours of sleep...remind me not to do that again. I am not real happy with this time.

30 clean and jerks for time; 135 Rx

30 clean and jerk...I sucked.

800 meter run
50 Thrusters with 45 pound bar
30 pull ups

1000 meter row
50 squat thrusters
30 pullups

First time on this one for me. I think I could have done better but held back a bit on the rows because hadn't done them before.