Monday HOD 2/11/2013

5 rounds for time of:

11 eccentric pull-ups
11 one leg squats
6 MB Coleman plyo push-ups 3
11 MB hip-up

Tuesday HOD 2/12/2013

Max rounds in 25min

one leg hurdle hop to sprint
50 double unders
9 prisoner squat box jumps
7 power-rows
9 SB pike push-ups

Wednesday HOD 2/13/2013

5 rounds as fast as you can

15 ring dips
15 MB diamond push-ups
6 one leg Coleman split squat 2
15 pull-ups
15 supine rows

Thursday HOD 2/14/2013

max rounds in 30 min

9 cleans
40m push plate
21 quick box steps
15 one leg side to side hurdle hops
15 ring leg lifts

Friday HOD 2/15/2013

Max reps of:

Dips
plyo pull-ups
one leg pistol squat
MB Push-ups
pull-ups
split squats
Shaolin push-ups
ring supine row
jump lunges