Max Dead Lift:
1-1-1-1-1

Then…..a special treat

21/15/9

Squat Cleans (135/95)

Pullups

So they are staining the floor in the office next door so we will try to work outside today assuming the weather cooperates.

For time:

1st 400m – Lunge 100, 20 burpees, sprint 100, 20 burpees, lunge 100, 20 burpees, sprint 100, 2o burpees

2nd 400m – Sprint

3rd 400m – Max reps of kb swings in 2 minutes, run 400m, 2 minutes of max reps of kb swing

4th 400m – Sprint

100 pushups

Last minute notice but Paleo dinner at my house tonight. Lindsay is making this awesome Jambalaya that she found online (www.paleomg.com).  Meet at my place (Sheridan and Florida) at 6ish.  Email me for directions.

With a partner and a bumper plate (45#/25) for time:

-Ground to overhead 50 reps
-Overhead lunge 100 reps
-Plate burpees 50 reps
-Good Mornings 100 reps
-Run 400 with plate (switching off as needed)

4 rounds:

50 squats

10 Wall Climbs

10 hang power cleans (135#)

“Jackie”

1000m row

50 thrusters (45#)

30 Pullups

Strict Press – 2/2/2/2/2

50 situps/40 WB shots/30 pullups/20 deadlifts (225/165)/10 knees to elbows

20 minute cap to go down the ladder and come back up as far as you can (ie. 50/40/30/20/10/20/30/40/50).

Perform max reps during each 1 minute round (similar to Fight Gone Bad):

1) Handstand Pushups

2) Box Jumps

3) Ring Dips

4) Double Unders

5) Row

6) Rest

Repeat 1-6 for two more rounds.