Burgener Warm up

10 Rds
135# Deadlift x10
10 Pushups
10:11

DB push press 5x5 #35,40,35,35,35
Bent over row 5x5 #135
Plyometric Pullups/chinups 2x10 (5 each grip)
Plank up downs 2x15
Single leg box squat x 20 (10 each leg)

Deadlifts, push ups

warmup:
squats
kb swings
good mornings
stretching

Pack:
Ten rounds for time of:
75-95 pound Deadlift, 10 reps - 75#
10 push-ups

11:53

Puppies:
Five rounds for time of:
95 pound Deadlift, 10 reps
10 push-ups
5:44

3 Rounds for time of:
200 mtr run
20 assisted pullups
200 mtr run
20 situps
200 mtr run
20 pushups
200 mtr run
20 squats

23:49
worked out with some friends from work.  Didnt want to leave them behind or hurt them as this was their first workout.

120104
RX:  4-6 rounds of
2 KB clean & press, 6-8 reps
2 KB alt. plank row, 6 reps (l&r)
2 KB front squat, 6 reps
2 KB swings, 6 reps
1 KB between the leg pass, 12 reps
60 sec. rest between each set

ACT:  4 rounds of RX
20kg KB

120106
RX:  2 rounds of:
25 BW squats
10 KB one arm snatch (L&R)
60 sec. rest
25 BW squats
10 KB one arm swings (L&R)
60 sec. rest
25 BW squats
6 KB one arm clean & press
60 sec. rest
25 BW squats
10 KB two arm swings

ACT:  1 round, 20kg KB

120108
RX:  Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

ACT:  7 rounds for time of;
135 lb. deadlift, 10 reps
10 push-ups
Time:  11:24

was beautiful outside in the northeast.  55 degrees.  Took advantage of the weather and went for an outdoor run, lots of hills.
7 miles, 70:11 minutes