"Cindy"

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  "Cindy" (modified)

15 minute AMRAP

 - 5 ring rows or jumping pullups

 - 10 push-ups (modified as needed)

 - 15 squats

DH:  14 rounds + 5 (jumping pull-ups, strict push-ups)
KZ:  15 rounds + 15 (ring rows, knee push-ups)
SS:  11 rounds + 3 (1-leg jumping pull-ups, knee push-ups, 17" step-ups)
BHeg: 13 rounds + 3 (ring rows, knee push-ups)
LP:  13 rounds + 3 (jumping pull-ups, knee push-ups)
RD:  13 rounds (strict pull-ups and push-ups)
BB:  13 rounds + 17  (jumping pull-ups and knee push-ups)
KE:  15 rounds + 5 (ring rows + strict push-ups)
KS:  10 rounds (jumping pull-ups + knee push-ups)
KD:  13 rounds + 2 (1-leg jumping pull-ups, knee push-ups)
RD:  11 rounds + 6 (strict pull-ups, strict push-ups, subbed sit-ups for squats)

This is your longest "Cindy" yet!  Compare results to past efforts in March 2013, January 2013, October 2012, and May 2012.

To read:  How much protein do you need?