05APR2011

Core Warmup x2 (45#, 95#)

For Time @ 95#:
  20 Thrusters
  20 SDHP
  20 Push Press
  20 Overhead Squat
  20 Front Squat
Every minute do 4 burpees (on the minute)
(6:36)

25 Heel Claps
200 m 90# Underhand Plate Carry

TGU 2-2-2-1-1 (finished at 105#)

04APR2011

Warmup:
  10 Muscleups
  20 HSPU

Set 1: (5x)
  7 Bench Press @ 185#
  7 CTB Pullups
  10 Alternating DB Press @ 50# (ea)
  10 One-Leg Unilateral Bent Row @ 50# (ea)

Set 2:
  50 Ring Pushups
  50 Ring Rows

Set 3:
  Bench Press @ 135# + 4 Chains (3-4-4)
  Strict CTB Pullups (4-5-5)

02APR2011

4 Rounds (for time):
10 Pullups
.25 mi Hill Run (up)
10 HSPU
.25 mi Hill Run (down)
25 Air Squats

20:13 (wearing plate carrier)