7.10.12

3rounds
Run 400 meters
21 x swings
12 x Pull-ups

7.9.12

20 Min. AMRAP
5 Pull-ups
5 Ring dips
15 Squats

7.7.12

Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

7.6.12

5 rounds of:
Burpees
75 # Hang Power Clean
Box jump
75 # Hang Power Clean
Pull-ups
Rest
1 minute of each

7.5.12

5rounds
25 x 75 # Push press
50 x Double-unders

7.3.12

20-15-10
95 # Front squat
Burpee
Pull-up

7.2.12

5 rounds
400 meter run
15 x Overhead squat