10/20/12 - SATURDAY

WARM-UP

Wheelbarrows - 40 ft
MU - 10
Lunge Jumps (alt) - 12

STRENGTH

Shoulder Press - 3RM
Floor Press - 3x10-12
Skull Crush Push-up - 1xFailure

Giant Compound Set - 2 Rounds

Weighted Pull-up @ 70% 1RM - Failure
Strict Pull-up - Failure
Kipping Pull-up - Failure

Note: Move from one exercise to the next without rest. Rest between rounds only.

ASSISTANCE

Barbell Shrug - 3x8-12

CONDITIONING

3 Rounds for Time
50 lb Weighted Ring Dips - 10
135 lb High Hand Muscle Clean - 12
DU - 50