3.16.12

1) Push Press 6 x 3

2) 20-15-10
Dips (ring or box)
HSPU or Pike PU
Pushup

3.14.12

1) Front Squat 6 x 3

2) 4 Rounds
400M
50 Squat

3.12.12

1) Bench Press 6 x 3

2) For time
150 Burpees

3.9.12

1) Deadlift 6 x 3

2) 3 Round
400M
15 Pullup/Row
20 Swing

3.7.12

1) Shoulder Press 5 x 3

2) 3 Rounds
800M
50 situp
50 RDL

3.5.12

1) Back Squat 5 x 5

2) Tabata of:
Pullup/Row
Situp
Pushup
Squat

3.2.12

1) Bench Press 5 x 5

2) 5 rounds
10 pullps
15 situps
10 Burpees