Workout of the Day
Strength of the Day Ring Holds/Ring Dips
Level 1:

6 Min. AMRAP:

5 Deadlift
4 Front Squat
3 Push Jerk 

Level 2:

6 Min. AMRAP:

5 Deadlift, 95 pounds (female 65#)
4 Front Squat, 95 pounds
3 Push Jerk, 95 pounds 

Level 3: 

6 Min. AMRAP:

5 Deadlift, 115 pounds (female 75#)
4 Front Squat, 115 pounds
3 Push Jerk, 115 pounds

*You may not let go of the bar until you finish your set of 5, 4, 3.
If you let go during your set, you owe 3 burpees immediately.

Level 4:

6 Min. AMRAP:

5 Deadlift, 155 pounds (female rx 105#)
4 Front Squat, 155 pounds 
3 Push Jerk, 155 pounds 

*You may not let go of the bar until you finish your set of 5, 4, 3. 
 If you let go during your set, you owe 3 burpees immediately.
*From the NLI Iron Will II on 4/14/12.