45 pound Squat clean, 10 reps
20 Toes to bar (12 Toes to Bar and 8 Knees to Elbows)
20 Box jump, 20 inch box
45 Pound Push press / push jerk, 20 reps
20 Double-unders
45 pound Thruster, 10 reps
20 Pull-ups with red band
20 Burpees
200’ Walking lunge with 10lb plate held overhead

19:28

No rings today so I had to take out the muscle ups.

15-Feb-2010 Monday

10 PVC Squat clean
10 Tucks
10 Box jump, 12 inch box
10 Chair Dips
10 2x5 pound dumbbell Push press / push jerk
30 single unders
10 20 pound Thruster
10 beginner Pull-ups
10 Burpees
100’ Walking lunge with 2x5 dumbbells held overhead

20:37

W/U 10 min ET.

Scaled as follows (bold were subs)

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
5 Muscle-ups then 40 ring dips/40 pullups
95 pound barbell push press, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300’ Walking lunge with 45lb plate held overhead

That sucked!  Best part was I was able to do 5 muscle ups versus in the past I have only been able to do a single muscle up

Total Time = 40:18

100213 Row, Power Clean, Thrusters
performed 100214
Puppies:
Four rounds for time of:
Row 250 meters - sub 45# SDHP 25 reps
45 pound Power clean, 10 reps
15# DB Thruster, 10 reps
12:36

Rest day after deadlifts