Rounds of 21-18-15-12-9-6 and 3 reps of:
Kettlebell swing 1 1/2 pood
Medicine ball sit-up throw 20 pounds x 10 feet

Medicine ball sit-up throw is to a partner standing 10 feet from anchored feet or against a wall or target 10 feet from anchored feet. Post time to comments.

Rest Day

For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups

Post time to comments.

Power clean 21 reps
Run 800 meters
Power clean 15 reps
Run 800 meters
Power clean 9 reps

Post time and load to comments.

5 rounds of:
Wall ball 50 shots with 20 pound ball
L-Pull-ups 15 reps

Post time for each round to comments.

Rest Day

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds and fractions of rounds completed to comments.

Back squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post rounds and fractions of rounds completed to comments.

Rest Day

Run 5K

Post time to comments.

6 rounds, 21-15-12-9-6- and 3 reps, for time, of:
Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up

Thank Coach Burgener for the workout. Best known time: 8:47 by Greg Amundson.

Post time to comments.

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post load for each set to comments.

Rest Day

Complete as many rounds in 20 minutes as you can of:
5 Muscle-ups
50 Squats

Post rounds and fractions of rounds completed to comments.

Tom Gorman's Olympic Weightlifting site: http://tomgorman.moonfruit.com/cleanandjerk

5 rounds for time of:
Squat snatch 65 pounds, 1 rep
Overhead squat 65 pounds, 10 reps
Squat snatch 65 pounds, 1 rep
Overhead squat 65 pounds, 10 reps
400 meter run

The tuna page: http://www.deepsquatter.com/shake.htm

For time:
200 Squats
20 Muscle-ups

In lieu of muscle-ups do 5 pull-ups and 5 ring dips for each muscle-up. Post time to comments.

The Cottage Cheese Page: http://www.stumptuous.com/cottage.html

Rest Day

4 rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

5 rounds of:
Bench press 135 pounds, max reps
Pull-up, max reps
Rest 2 minutes

Post reps for each round to comments.

Happy Birthday to Lynne Pitts, Kelly Moore, and David Wood!

Complete as many rounds as you can in twenty minutes of:
Barbell Thruster 95 pounds, 15 reps
Row 500 meters

Post rounds and fractions of rounds completed to comments.

Rest Day

Complete five rounds for time of:
Run 400 meters
Power clean 95 pounds, 21 reps
15 pull-ups

Post time to comments.

Complete as many rounds as you can in twenty minutes of:
35 Squats
25 Push-ups

Post rounds and fractions of rounds completed to comments.

Deadlift 3-3-3-3-3 reps

Five triples. Post loads to comments.

Rest Day

Run 5 K

Post time to comments.

Five rounds for time of:
Run 400 meters
15 Pull-ups
15 reps, 75 pound overhead squat

Take overhead squats to bottom. Reduce weight or slow down if needed. Post time to comments.

"Regimens of constantly varied combinations of functional movements executed at high intensity elicit levels of general physical preparedness unmatched by other protocols."

• Greg Glassman

For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between:
Squats
Sit-ups
Push-ups

Post total reps to comments.

Rest Day

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.