unload...

warm up: 4 rounds @ 95#
5x deadlift
5x hang squat clean
5x burpees

1) Find 1RM squat clean
165#

2)5 rounds
4x hang squat clean @95#
4x horizontal pull up
30 sec plank

3) 5 rounds
20x push ups
25x sit ups
4x strict pull ups

this morning

Warm Up: 4 Rounds
5x Hang Clean @ 75#
5x Front Squat @ 75#
5x Push Ups 
5x Lunging Dislocates w/ PVC (each side)

1) 25 Min AMRAP
5x Hang Squat Cleans @ #95
5x Burpees 
5x KB Snatches @ 16kg(each side)
25x Step Ups 
8 rounds + 5 hang squat cleans

2) 3 rounds
25x Push Ups
25x Sit ups
4x Pull ups

Pumpkin Rye Beer release day! (Thursday)

Warm up: 10-8-6-4-4-4-2
OHS  @ 45-55-65-75-85-95-105
push ups
sit ups

1) 8 rounds
8x OHS @75#
200m run

2) Run: 1 mile- 6:31

3) 4 rounds: last round, hold plank till it really hurts
10x good mornings @ 75#
5x 1 arm sit up @ 35# each side
1 min plank
last round plank held for 3:00

wednesday

run 2 miles
14:46
ran out of time, before work to do anything else, except be lazy...

monday

1) 5 rounds
5x burpees
10x squat jumps
20x kb swings @35#
rest 20 sec

2) 7 rounds (1 round every 90 sec)
7x sand bag cleans @ 60# ( each side)
200m run

Friday at Oktoberest

1)run:
30 minutes
3.5 miles

2)10 rds (every 45 seconds)
uphill sprint, jog back to bottom

3)5 rds
20x push ups
20x situ ps

before work

run:
2 miles 14:44

1)5 rounds
20x push ups
20x sit ups
3x strict pull ups

done it before, but with a little less rest and 1 more rep

1) 6 Rounds
5x Burpees
10x Squat Jumps
20x Swings @ 44# (3 rounds @ 44, 3 rounds @ 35#)
25 Sec Rest

Rest 5 minutes

2) 7 Rounds Every 90 Seconds
5xSandbag Cleans @60# (each side)
200m Run

Rest 5 minutes

3)Run: 2 miles -15:50

4)5 rounds
20x push ups
20x sit ups
3x strict pull ups