Monday HOD 4/22/2013

4 rounds as fast as you can

15 ring dips
13 MB push-ups
11 SB one leg wall squats
11 SB one Leg curls
11 chest pull-ups
15 supine ring rows

Tuesday HOD 4/23/2013

max rounds in 20 min

clean and squat
Squat thrust
Kettlebel swings
11 SB Pike push-up
70 double unders

Wednesday HOD 4/24/2013

5 rounds as fast as you can

30m lateral band lateral push-ups
11 pistol squats
11 strict pull-ups
150m sprint

Thursday HOD 4/25/2013

max rounds in 21 min

15m handstand walk
9 handstand push-ups
9 sumodeadlift high-pulls
9 box jumps

Friday HOD 4/26/2013

21, 18, 15, 12, 9, 6

Pull-ups
sholin push-ups
300m sprint