W1: DL, MU (EMOM), Run, Plank, Situp, KBS, Flutters, Burpee, WBS, MC & W2: Arms

10/16/13

Workout 1:
Build up to a heavy deadlift weight (75-85% 1RM)
EMOM 16 minutes (2 dead lifts on the even minutes, 2 - 5 muscle ups on the odd)
Deadlift (315) x 2, 2, 2, (275) 2, 2, 2, 2, 2
Muscle Ups x  5, 5, 4, 3, 5, 3, 3, 3
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2 rounds of:
Run 200m
Plank 60 seconds
Situps x 25
Kettle Bell Swing (45) x 25
Flutter Kicks (2 count) x 25
Run 200m
Plank 60 seconds
Burpees x 15
Wall Ball Shots (20) x 15
Mountain Climbers (2 count) x 15

Workout 2: Arms