Friday, June 19th, 2015:

5 rounds for time 
100 meter Swim 
1:00 minute Plank Hold 
10 Burpees 

Tuesday, June 16th, 2015:

21-15-9
Pull Ups 
Hand Release Push Ups

Rest 1 Minute

15-12-9
Pull Ups
Hand Release Push Ups

Rest 1 minute

12-9-6
Pull Ups
Hand Release Push Ups 

Friday, June 12th, 2015:

3 rounds for time 
25 kettlebell swings (53/35)
25 burpees 

Rest 3 minutes 

Plank Hold 3 x 45-60 seconds w/ 60 sec rests

Thursday, June 11th, 2015:

Swim Intervals
3 x 100 meter freestyle w/ 90 second rest
2 x 50 meter freestyle w/ 30 second rest
3 x 100 meter freestyle w/ 90 second rest

Monday, June 8th, 2015:

5 rounds for time 
20 calorie Row 
20 Push Ups 

Post workout heavy single Power Clean (10 min cap) 

Wednesday, June 3rd, 2015:

20 minute AMRAP 
400m Run 
40 Air Squats 
4 Rope Climbs (sub 8 half climbs or 10 pull ups)