Saturday 10/7

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400 meter Run
1 Rope Climb
10 Clean & Jerks 135#/55#
1 Rope Climb
8 Clean & Jerks 145#/65#
1 Rope Climb
6 Clean & Jerks 155#/75#
1 Rope Climb
4 Clean & jerks 165#/85#
1 Rope Climb
2 Clean & Jerks 175#/95#
400 meter Run

Friday 10/6

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Weighted Dips
5-4-3-2-1 reps

Then:

50 Back Extensions
50 Sit ups
40 Push ups
40 Push Press 75#/55#
30 Front Squats 75#/55#
30 Hang Power Cleans 75#/55#
20 Deadlifts 75#/55#
20 Ring Dips or Bar Dips