Tabata Jump Rope
2 Minute Rest
Tabata Sit-ups
2 Minute Rest
Tabata Squats
2 Minute Rest
Tabata Push-ups

2-2-2 Reps of each. Try to go up in weight with each lift.

OHS 130-140-160lbs
Front Squat 170-180-200lbs
Back Squat 230-250-275lbs

- then-

5 RDS: Max Effort UB HSPUS/1:00 Sprint Treadmill

1:  14/8.8mph
2:  11/9.0mph
3:  10/9.0mph
4:   9/9.2mph
5:  11/9.6mph

9 Deadlifts @ 250lbs
10 Jingle Jangles
6 Deadlifts @ 250lbs
15 Jingle Jangles
3 Deadlifts @ 250lbs
20 Jingle Jangles

7:40

Tommy Mac - Scaled

12 Burpees
12 DB Thrusters @ 45lbs
12 Burpees
12 DB Snatches @ 45lbs
12 Burpees
12 DB Push Press @ 45lbs
12 Burpees
12 DB Hang Cleans @ 45lbs
12 Burpees
12 DB OHS @ 45lbs

11:23

That sucked.

EMOM 2 Back Squats@ 225lbs

Michael Jr.

6RDS:
400m Run (Treadmill)
25 Back Extensions
25 Situps

8.5, 8.7, 8.9, 9.1, 9.3, 9.5 mph on treadmill 

For time:

1 Mile Run
50 Pistols
30 HSPUS

18:49

3 RFT:
50 Squats
10 HSPUS
10 DB Cleans @ 50lbs

11:13

2 x 20 Hollow Rocks

21-15-9 reps off:

DB Thrusters @ 20lbs
Box Jumps @ 20"
Immediately after, perform 30 deadlifts @ 160lbs

Scaled back the intensity with 5k upcoming on Thursday.

2 x 1:00 Handstand Holds

EMOM 8:
3 DB Push Press @ 40lbs

15 DB Swings @ 60lbs
30 DB Swings @ 45lbs
60 DB Swings @ 30lbs

5:18

50 DB SDHP @ 30lbs
200 Singles
200' Farmer's Carry @ 60lbs
20 DB Snatches @ 60lbs (L/R)
200 Singles
50 DB SDHP @ 30lbs

Work quickly toward 2RM Back Squat - 270lbs

Then every :30 seconds for 5 sets subtract 5% from total

5 Rounds for Total Time:
:30 secs Hill Climb on Treadmill (10.0 incline, 7.5mph)
12 Burpees
:90 rest between efforts

13:24

-then-

50 Deadlifts @ 110lbs
35 Back Extensions
20 Supermans

Rep Scheme as follows:
A: 21-15-9
B: 12-9-6

A: DB Push Press @ 30 lbs
B: Pullups   
6:07

-Rest 5 minutes-

A: GHD Situps
B: HSPUS   
 5:05

-Rest 5 minutes-

A: Box Jumps @ 20"
B: HR Pushups   
 4:00

-Rest 5 minutes-

3 RFT:
10 OHS @ 110 lbs
100 Singles
 5:01

5 Wall Walks w/ 10 Shoulder Touches at Top

-then-

5 x 3 Back Squats
200-230-250-260-270lbs

-then-

2x:
33 GHD situps
22 Pistols
10 HSPUs
 

3 Minute Paleo Chair

EMOM 12:
Odd: 4 HSPUS
Even: 3 C2B Pullups

AMRAP 7:
5 DB Squat Santches (each arm) @ 40lbs
60 Singles

5 Rounds + 53 Singles

4 Minute Paleo Chair
30 GHDs

21-15-9 reps of:
Deadlifts @ 200lbs
OHS @ 110lbs

*Use one bar. Change your own weights.

11:47

-then-

21-15-9 reps of:
Back extensions
Situps
Supermans

*10 HSPUS between sets

Buy- In: 30 Pistols

-then-

50 Lunges
40 Squats
30 Box Jumps @ 20"
20 Jumping Lunges
10 Pistols
20 Jumping Lunges
30 Box Jumps @ 20"
40 Squats
50 Lunges

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
100 Singles

“Holleyman” - Pack Scaling
20 rounds for time of:
5 wall ball shots @ 12lbs
3 handstand pushups
1 db power clean @ 50lbs

23:35

21-15-9 Reps of:

Back Squat @ 160lbs
HSPUS

*100 Singles between sets