Strict Press

find 1 rep max, 10 minute time limit.

3 rounds:

800 meter run

30 toe to bar

30 burpees

5 rounds for time:

7 handstand push-up

21 double unders

post times to comments.

Wide Stance Box Squat

warm-up sets then, 3 x 1 @ 90% of 1rm or greater

then,

3 rounds

ghr x 15 reps

toes to bar x 15 reps

post loads to comments.

"Jackie"

for time: 

row 1k

50 thrusters 45lb bar

30 pull-ups

compare to date is 091222.  post times to comments.

Power Clean

work up to heavy single, then 3 x 1 @ 85%

Gymnastics skills (hspu, ring dips, muscle-up, pistol, l-sit, etc.)

choose two and practice 3 sets of 3-5 reps alternating between the two movements

post heavy clean load to comments.

strict press

on a 2 minute send-off, work up to a heavy single then 3 x 1 @ 85% of heaviest single

then,

5 rounds, 15 minute time limit

12 deadlift 225/155, hands release from bar after each rep

400 meter run

post loads and times to comments.

complete as many rounds as possible in 3 minutes of:

3 pull-ups

6 push-ups

12 air squats

rest 1 minute

repeat 4x and post totat rounds and reps to comments.

wide stance box squat

work up to heavy single, then 3 x 1 @ 85% of heavy single

then,

3 rounds of:

glute ham raise x 8-12 reps

weighted hip extension x 8-12 reps

strict knee to elbow x 8-12 reps

post loads to comments.

complete as many rounds as possible in 20 minutes of:

10 1-arm kettlebell push jerk (5R/5L) 70/53

200 meter run

10 burpee box jumps

post rounds and reps to comments.

power clean

work up to heavy single

then,

3 x 1 @ 85% of heavy single

post loads to comments.