3 Rounds for time of:

95lb Push Jerk x 21

Knees to elbow x 21

25lb Back Extension x 21

Actual: 2x Time: 14:41

Four rounds for time of:
Run 400 meters (treadmill)
50 Squats

Time: 14:40

3x8
Pull-ups
push ups
atomic sit ups
push press (40lbs)
kb swing (70 lbs.)

rest 1 min. between sets

Total time: 9:32

Concept 2 Rower
5x 30 sec work/90 sec rest

3x (6 min. 30 sec work/30 sec rest)

Jump rope
Sumo high pull (35lb plate)
21,20,21,21,20,20
3 min rest

4min. frog hop 30 sec work/30 sec rest
19,14,12,15
rest 2 min

20 deadlift (135lb)

Total time: 21:32

50 squats
50 push ups
50 hollow rocks

Time:5:23

25 walking lunges
20 pull-ups
75 dips
20 knees to elbow
30 kb swings
30 ab mat crunches
25 back extension

Time: 13:24

Joshie

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Time: 20:32