back squat (max attempt)
3-3-3-3-3

three rounds; rest exactly 90 seconds between rounds:
1′ single-arm snatch (alternating, total) @ 55/35-lbs. (reps)
–30″ rest–
1′ row (calories)
–30″ rest–
1′ medicine ball slam @ 20/14-lbs. (reps)

In this workout, the clock does not reset or stop between exercises. One point is given for each repetition, except on the rower, where each calorie is one point.

This workout is scored by the total points.

for time:
15-10-5
thruster @ 45-lbs.
burpee
squat

four rounds for time:
400m run
1’ rest

Compare results to March 19, 2009.

three rounds for time:
7x deadlift @ 275/185-lbs.
14x swing @ 70/55-lbs.
21x pike-up

for time:
100x pull-up + thruster debt

• each time you drop off of the bar, complete 10x thruster @ 65/45-lbs.
• if your head does does not clear the bar, complete 5x thruster @ 65/45-lbs. for each infraction when you finally let go

Thruster debts are to be paid immediately upon coming off of the bar. In the case of substituting bodyrows, your chest must make contact with the bar (if using rings, your chest must make contact with your hands) for each repetition to avoid the same 5x thruster @ 65/45-lbs. penalty above.

This workout is scored by both the time and total thrusters completed.

for time:
5x shoulder press @ body weight
10x overhead squat @ body weight
15x front squat @ body weight

If performing this workout below prescription, it requires use of the general formula below—yes, math:

• [(body weight x number of reps in exercise) / (weight you plan to use in this exercise)] = repetitions to be completed

In other words, you need to shoulder press the heaviest possible load as many repetitions as necessary to equal 5x your body weight, overhead squat the heaviest possible load as many repetitions as necessary to equal 10x your body weight and front squat the heaviest possible load as many repetitions as necessary to equal 15x your body weight.

For example, if Jack Athlete weighs 200 pounds, cannot shoulder press his weight, but can shoulder press 100 pounds, he would press 100 pounds 10 times (200 x 5 = 100 x 10). If he cannot overhead squat his body weight, but can overhead squat 125 pounds, he would overhead squat 125 pounds 16 times (200 x 10 = 125 x 16). If he can front squat his body weight, he changes nothing, and front squats 200 pounds 15 times (200 x 15 = 200 x 15).

You must complete this calculation for each of the three lifts after the warm-up, but before the workout begins. A different weight may be used for each lift. Transition quickly if you plan on switching weights. Scores will be calculated as the total time of workout, the weight of each exercise (as a percentage of your body weight—the heavier the better) and the number of repetitions completed for each exercise.

This workout is scored by the time, load(s) and scheme.

as many rounds as possible in 20 minutes:
50-foot standing long jump
25x hollow rock

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Today, we are introducing a new skill: the muscle-up. After achieving pull-ups and ring dips, this is the next progression.

—

eight rounds for time:
25x squat
5x muscle-up

If you do not have a muscle-up, substitute four times (each) the number of pull-ups and dips. For example, if the workout calls for sets of five muscle-ups, substitute sets of 20 pull-ups and 20 dips.

three rounds for time:
10x hang power clean @ 135/95-lbs.
10x sumo deadlift high-pull
30x pushup