Front Squats, Chest to Bar, Double Unders

As many rounds as possible in 12 minutes of:

5, 115 lbs. front squats
5 Chest to Bar pull-ups
20 Double Unders

Rounds = 5

This was tough, especially after that 4.2 mile run yesterday. Body in sore mode.

Overhead Squats and Pull-ups

reps of 15-12-9:
65 lbs. Overhead Squats
Pull-ups

Time = 6:57

Nutts

for time:

10 hand stand push ups
15, 115 lbs. Deadlift
20, 24 in. Hurdle Jumps
30, Pull-ups
50, 14 lbs. Wallball Shots
100, Double Unders
400 meter run with 20 lbs. vest

Time = 26:03

I suck.

Lessons learned: Do 80 double unders, scratch the vest and carry the weight plate.

Good Morning...

3 rounds for time of:

30 sec. Tuck Sit
45 lbs barbell Good Mornings, 15 reps
30 Butterfly Sit-ups
25 lbs Superman Back Extensions, 20 reps

Time = 13:30

Double up

For time:

30-25-20-25-10
Double Unders
Sit-ups

Time = 6:43

Emily's Workout

3 rounds for time of:

~200 meter run
5 assisted Pull-ups
10 Squats
10 Situps

Time = 7:30

Trashy

5 rounds for time of:

5 Muscle-up Progressions
10 Power Cleans, 65 lbs.
220 meter Run

Time = 17:50

A lot of first times in this workout. First time using olympic rings, 10 lbs. olympic plates, and wrapping my wrists (which takes time getting used to, but helps with support).

HSPU, Squat Cleans, Pull-ups

5 rounds for time of:

5 Handstand Push-ups
10 Squat Cleans, 45 lbs. barbell
5 Strict Pull-ups

Time = 14:15

Glad I got this under 15. I really do not like doing barbell squats without plates because I dip down too low and it messes up my form. I think I need to make some wooden practice/form plates, maybe even Styrofoam.