"Generating and sustaining significant work output from the upper body is a critical domain generally, and sadly, reserved for rowers, combatants, and cross country skiers."
- Greg Glassman

Anyone found a cooler Upper Body Ergometer (UBE): http://www.gracefitness.com/UBE.htm ? Let us know before we buy one.

For time:

Box Jump 50 reps
25 Pull-ups
Box Jump 40 reps
20 Pull-ups
Box Jump 30 reps
15 Pull-ups
Box Jump 20 reps
10 Pull-ups

1. Let's play with bigger box.

Complete 5 Rounds of this Couplet:

Back Squat, 10 reps.
Walk on Hands 50 yards.

1. Easy pace - rest as needed between all efforts.
2. Have spotter hold ankles for Hand-walk.
3. Big load on squat.

For time:

Powerclean 21 reps (50% BW)
Run 400 meters
Powerclean 18 reps
Run 400 meters
Powerclean 15 reps
Run 400 meters
Powerclean 12 reps
Run 400 meters