Total 120 min

Warm up: slam ball, wall ball, ball throw, 5-loikka, jännehyppy

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% 27.5 30
*Sets 3-4 – 80-85% 32.5 35
*Sets 5-6 – 85-90% 37.5 40
*Sets 7-8 – 90-95% 42.5 45 x
*Sets 9-10 – 95-105% 45 47.5 x

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C. & D. not done.

Invictus October 31 2014
B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible: > 40 minutes (4 sets)
Run 800 Meters > 450 m
2 Legless Rope Climbs (15′) > normal
10 Strict Handstand Push-Ups > HSPU feet on 24" box
15 Ring Dips > 10, 10, 8, 8
20 Burpees Box Jump-Overs (24″/20″) > 15

Results: 7.04, 7.48, 7.51, 8.59
avg/max HR 172/186