06JAN12

Workout #1:
Set 1: 10 min AMRAP
  50 AKB Swing @ 53#
    then
  5 C2B Pullup
  10 Hand Release Pushup
  15 Front Squat @ 115#

You only do the AKB Swings once... once you're done with them  you rotate through the pullups, pushups, and squats as fast as possible until 10 minutes are up.  Count total reps (so 50 KB Swing + 30 reps per round + whatever else is left).
(179 - 4 rds + 5 pullups + 4 pushups)

Set 2: 10x (DE)
  2 Deadlift @ 225#
  3 KTE

Workout #2:
Hill Repeats
Ring Technique Work