Total 105min

3 sets of: 200m row, 5 burpee, 5 wall ball, 10 lunges, 10 v-ups

A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs) = 70kg > skaalattu 60kg
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Results: 1 round + 2 reps, 1 round
Avg/max HR 178/189, 181/192

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
5kg, 8,6,6
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Yellow band, 12,12,12
Rest as needed

E.
500m row