Weighted pull-ups 3-3-3-3-3 reps Row 1,000 meters

Run 5k

Liam For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start Read More …

Front squat 3-3-3 reps Thruster 3-3-3 reps Push jerk 3-3-3 reps

For Time: 20-lb. medicine ball cleans, 42 reps 42 Hand release push-ups 20-lb. medicine ball cleans, 30 reps 30 Hand release push-ups 20-lb. medicine ball cleans, 18 reps 18 Hand release push-ups *completed march 28, 2016

Back squat 3-3-3-3-3 reps

3 rounds for time of: 3 rope climbs 6 push jerks, 155/105-lb. 12 deadlifts, 155/105-lb. 24 toes to bar 48 wall-ball shots, 20/14-lb. ball

For time: 30 burpees 30 hang power clean @115/75-lb. 20 burpees 20 hang power clean @135/95-lb. 10 burpees 10 hang power clean @155/105-lb.

Woehlke 3 rounds, each for time of: 4 jerks, 185 lb. 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest 3 minutes between rounds. Brian Woehlke, 29, of Detroit, Michigan, died at Read More …

4 rounds for time of: 20 Dumbbell snatch @50/35, alternating 20 wall balls @20/14-lb. to 10′