Monday 1.2.14

Train like it's the Open

1. Not for time
3 rounds
Muscle-Ups x 3-7 reps
Toes-to-Bar x 12-15 reps
Handstand Walk x 10-15 meters

2. Deadlift

5-5-4

Rest 3 minutes
Build over the course of the three sets to a tough, but not max effort, 4-5 reps

3. For Reps

Complete as many rounds and reps as possible in 3 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185 lb Deadlift x 9 reps
Push-ups x 12 reps

Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185 lb Deadlift x 9 reps
Push-ups x 12 reps

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185 lb Deadlift x 9 reps
Push-ups x 12 reps