February 1, 2016

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65lbs)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

January 25, 2016

Part 1:
Back Squat with 3sec pause
3 x 5
Muscle Up
3 x max set

Part 2:
20 Back Squats at BW
10 Muscle Ups

BBC
Back Squat – Front Squat
Sn Pull+Sn 6x@85%
Sn Pull off riser 3×5@100% of Sn
Military Press 5×5
Jerk Dips 3×5@90% of C&J 2 sec hold on each rep
Bent forward rows 4×10