C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

Each minute, perform one Power Jerk and one Split Jerk

In teams of 3 complete in total:

• 150 burpees
• 150 wall balls 20/14 lbs
• 150 dumbell push presses 20/15 kg
• 3k row

One person is working at a time, another person is resting while the third person is holding a barbell from the ground. Switch when necessary. Rx weight for the barbell is 100/80 kg.

http://opexfit.com/june-14-2014/

Part 1
build to a tough single close grip bench press in 12mins
https://www.wodconnect.com/workouts/bench-press-1rm

rest 5mins

Part 2
3mins max cals on rower
2mins max box jump sd 24/20″
1min max burpees

rest 15mins

Part 3
3mins max DU

3 rounds for time:
* run 400m
* 21 kettlebell swings (55lb/24kg)
* 12 pull-ups

Shoulder press 5x3

one minute rest between sets

alongside squats Plyometric drills

For time:
8KG KB snatches, 50 reps
5 Pullups
8KG KB snatches 40 reps
4 Pullups
8KG KB snatches, 30 reps
3 Pullups
8KG KB snatches 20 reps
2 Pullups
8KG KB snatches 10 reps
1 Pullups

Taas munatilauksen aika. Toimimme jälleen kerran hieman erilailla kuin ennen. Tilaus lähtee eteenpäin 16.3. ja munien toimitus boxille todnäk. 19. päivä. Munat tulevat samasta paikasta kuin ennenkin eli Kuorttisen luomukanalasta. Kenno (30 munaa) maksaa 10 Eur. Tuo rahat seteleinä. Merkkaa tilaus tehdyksi VASTA KUN OLET MAKSANUT MUNARAHAT MUNARAHAKIPPOON. Tilauksia otetaan vastaan 16.3. saakka. Tee merkintä myös munarahakipossa olevaan tilauslistaan.

Merkkaa tilaamiesi munien määrä "kierroksina" alle.