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As many rounds as you can in 30minsRun 800 meters30 Back Extensions30 Sit-ups Post rounds and extra work to comments….

Back Squat 5•5•5Bench Press 5•5•5Deadlift 5•5•5…

Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats compare to November 16, 2007…

Squat 5•5•5Press 5•5•5DB Power Clean 5•5•5…

5 rounds for time 20 Air Squats20 Walking Lunges20 Box Jumps post time to comments. Compare to September 10, 2007…

Back Squat 5•5•5Bench Press 5•5•5Deadlift 5•5•5…

Three rounds, 21-15- and 9 reps, for time of:ThrustersPull-ups Post time and loads to comments…

Squat 5•5•5Press 5•5•5DB Power Clean 5•5•5…

Three efforts for time of:Run 800 meters (0.5 mile) Post times to comments. Rest between efforts….