Warm Up:
FOAM ROLL
100 Jump Rope
25 Double Unders
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Work Up to Medium Clean

FROM MAINPAGE
Five rounds of:
3 Cleans
20 Burpees

COOL DOWN

Ride 30 Minutes
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"DT"
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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Cool Down
Tabata Sit-Ups

Bike 15 Minutes

2 x 3 Minute Bas Rds

Shoulder Press 5-5-5-5-5 reps(from Main Page)

Cool Down

10x Bench Press @ 185# +
5x Dead Hang Ring Push-ups +
30sec Rest
5 Rounds (Last round complete reps to failure)
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10x Squat @ 185# +
5x 20 LB Wall Ball+
30sec Rest
5 Rounds (Last round complete reps to failure)
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10x Push Press @ 135 +
5x HSPU +
30sec Rest
5 Rounds (Last round complete reps to failure)
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10x KTOE
5x GHD Sit Ups
30sec Rest
5 Rounds (Last round complete reps to failure)

From Bayou City:
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12-9-6-3
Power Cleans 185/115
Ring Dips

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Mountain Bike

From Main Page

Four rounds for time of:
Row 500 meters
Rest 3 minutes

3 muscle ups
205 pound Deadlift, 10 reps
10 GHD Sit-ups
Sprint 50 yards
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3muscle ups
205 pound Deadlift, 10 reps
10 GHD Sit-ups
Sprint 100 yards
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3 Muscle ups
205 pound Deadlift, 10 reps
10 GHD Sit-ups
Sprint 150 yards
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3muscle ups
205 pound Deadlift, 10 reps
10 GHD Sit-ups
Sprint 200 yards