Peng Joon

http://vanguardsnc.com/291112

Back Squats 
12 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 12

40-45-50-70-75-70-50-45-40

Break, then

10 Rounds 
5 Strict Pull Ups 
5 Ring Dips 
10 Hand Release Push Ups 
10 Squats

55:42 (Ring Dips bottleneck)

In 5 minutes, complete as many reps as possible of:
Strict Pull Ups

32

Then:-

Three rounds for time of:
Run 800m
15 Kettlebell Swings @ 24kg/16kg
15 Burpees
*18 minute time cap.

2R+200m

http://vanguardsnc.com/261113

Press 7 x 2 
( Progressive )

30-32.5-35-37.5-40-42(1)-43(1)(PR!)

Push Press 7 x 2
( Progressive )

30-40-45-50-52.5-55(0)-55(0)

Break, then

5 Rounds 
15 Inverted Ring Rows
10 Burpees
15 Diamond Push Ups

21:16

Press 3-3-3-3-3

*Back Squats 10 x 5

@ 50kg (left hip pain)

Then:-

In 12 minutes, complete as many rounds as possible of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Beginner: Scale movements as necessary.
Advanced: Chest-to-bar pull ups.

6R+6