20OCT2011

Workout #1:
Warmup: 3x
  5 Front Squat @ 45#
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 Ostrich (ea)
  5sec One-Hand HS (ea)

Set 1: for time
  100 Thrusters @ 95#
  *5 burpees on the minute, every minute
(14:46)

Set 2: 4x
  BB2B Pullups until missed rep (3-2-2-2)

Workout #2:
5 mi Run

19OCT2011

Workout #1:
Warmup: 3x
  5 OHS @ 45#
  5 Front Squat @ 45#
  5 Good Morning @ 45#
  5 Ostrich (ea)

Set 1: 10-8-6-4-2
  RDL @ 135# (ea, alternate if you want)
  C2B Pullup

Set 2: 2x
  20 sec RH KB Snatch @ 53#
  10 sec rest
  20 sec Burpee
  10 sec rest
  20 sec LH KB Snatch @ 53#
  10 sec rest
  20 sec Burpee
  10 sec rest

Set 3: 6x
  5 Squat Clean + 10m Walk (135#-145#-155#-165#-175#-175#)

Workout #2:
6 mi Ruck (45# Dry + Plate Carrier)