Weighted Pull-up 3-3-3-1-1-1-1 reps

Weighted Dip 3-3-3-1-1-1-1 reps

Post loads to comments.

With a dumbbell = 20%BW

4 rounds for time of:

10L/10R  DB Power Snatch (from the floor)

5L/5R Windmills

3L/3R Turkish Get-up

Post time to comments.

Foam roll, stretch, ice and work on skills.

Rope Climb Tips by Jolie Gentry - video [wmv] [mov]

Split Jerk 3-3-3-3-3-3-3 reps

Rest 5 minutes...

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Partner  "Murph"

Choose a partner who is as closely matched with you as possible and complete the following:

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

Each run will be completed by both partners.  The pull-ups, push-ups, and squats will be divided between the partners.  Only one partner can be working at a time, the other must rest.  All pull-ups must be finished before moving to push-ups and all push-ups must be finished before moving to the squats.  Record time after both partners have finished the second run.

Post time to comments.

"Fran"

21-15-9 reps for time of:

Thruster

Pull-ups

Rx men: 95 lbs

Rx ladies: 65 lbs

Post time to comments.

Foam roll, stretch, ice, and work on skills.

Bear Complex

You have 5 rounds to find your max weight at:

Power clean
Front squat
Push press
Back squat
Push press

These exercises must be done in succession without putting
the bar down for seven times through the sequence.

Contact with the floor must be touch and go during sequences.

Rest anywhere but the floor!

Post loads for each of the five rounds to comments.

Workout Demo - video [wmv] [mov]