3-5-14

Muscle Ups-15 minutes:
Work your progressions. Attempt to get your first one. If you already have a MU, then attempt set a new consecutive MU PR. 

Metcon
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Clean & Jerk (135#/95#)

Post times and weight to board.

3-4-14

Box Back Squat *(position box or stack of plates right under parallel)
2-2-2-2-2-2 

Metcon:
AMRAP-8 Min:
7 Thrusters 95/65
7 Burpees

Rest 2 Min

AMRAP-8 min
10 Push Press 95/65
10 Box Jump 24/20

Post weights and times to board.

3-3-14

Rowing/Core
10 rounds of: 250m Row, :30 second rest between sets
Keep clock running the entire 10 rounds. This is intended to be an all out sprint each round.

Clean
Work up to a heavy set of:
Hang Squat Clean + Jerk

Post your total row time and heaviest complete lift.