March 1 2016

9-7-5
Muscle ups and squat snatches @ 135

10:48

4 rounds
20 deadlift @225
10 alternating dumbbell squat snatches @45
5 32in box jumps

9:59

In between sessions
Handstand practice

Session 2
6 rounds
10 clean and jerks @135
10 burpees box jump overs
10 tire flips

25:48

Session 3
4 rounds of 500m row with a 2:1 rest to work ratio
Round 1 1:41.6 (warm up at 90%)
Round 2 1:36.9
Round 3 1:40.7
Round 4 1:39.7

February 29 2016

15 minute AMRAP
10 power snatches @ 95
10 toes to bar
30 double unders

6 rounds + 5

4 rounds for time
15 front squats @ 135
30 abmat sit-ups
100 double unders

18:20