10.15.13

A. Pull-up technique work - kipping and butterfly swings

B. Press 3, 3, 3+

C. For time:
50 KBS
40 pistols (20 per leg)
30 foot handstand walk

10.14.13

A. Back Squat 3, 3, 3+

B. 10-8-6-4-2
Overhead squats
Hand release push-ups

C. Clean - light technique work

10.11.13

A. Bench press 5, 5, 5+

B. 20, 15, 10, 5
Toes to bar
Dips

C. Farmer's walks and suitcase carries

10.10.13

A. Deadlift 5, 5, 5+

B. Outside! Shuttle runs + dumbbell snatches

10.8.13

A. Press 5, 5, 5+

B. 50 chest to bar pull-ups for time
*burpee penalty for coming off the bar*

10.7.13

A. Back squat 5, 5, 5+

B. 25-20-15-10-5
Thrusters
50-40-30-20-10
Double unders

10.4.13

A. Bench press 3x5

B. 21-15-9
Thrusters
Pull-ups