080628 - Run, KB Swings, Thrusters, Pull-ups

3 rounds for time of:
Run 800 meters
30# DB Swing, 21 reps
30# DB Thrusters, 21 reps
21 Pull-ups

33:26

080618 - Shoulder Press, Back Extensions

Seven rounds for time of:
55 pound Shoulder Press, 21 reps
21 Back extensions

080612 - one legged squats/ ring dips/ pull ups

Five rounds for time of:
10 Assisted One legged squats, alternating
12 Dips
15 Pull-ups

11:32

080609 - Squat Cleans and HSPU

5 rounds for time:
95# Squat Clean x 7
HSPU x 15

11:36

080602 - Squat Cleans and situps

Pack:
For time:
95 lb Squat clean, 10 reps
50 GHD sit ups
95 lb Squat clean, 8 reps
40 GHD sit ups
95 lb Squat clean, 6 reps
30 GHD sit ups
95 lb Squat clean, 4 reps
20 GHD sit ups
95 lb Squat clean, 2 reps
10 GHD sit ups

9:12