0-14 min. 400m juoksua, 10 saksaushyppyä, 30m kahvakuula farmari kävelyä.
tauko 2 min.

16-30 min. 350m soutua (450m pyörä), 20 naruhyppely (10 tuplanaruhyppyä) 20m koirakävely.
tauko 2 min.

32-46 min. 30m kahvakuula eturäkissä, 10 askellus laatikolle, 20 laskettelia hyppyä

http://opexfit.com/june-21-2014/

Part 1
Snatch start at 50% of 1rm add 10# every min until max

rest as needed

Part 2
12mins 80-90% effort grinder
2 TGU/arm 2/1.5pd
3 burpee MU
40m FW 100/80#/hand

rest as needed

Part 3
3 rounds for time
15 chin ups
15 FS 115/75#

Notes:
- warm up well before starting the ladder
- perfect reps on TGU and focus on breathing through this
- go after part 3 and try to hold on record time

PUSH PRESS, PUSH JERK, SPLIT JERK behind the neck
(60% of Push Press 1RM)
Record max weight used.

For time:
Squating box jumps 25-20-15-10-5
Sit- ups 50-40-30-20-10

Practice kipping pull-up

3 Rounds
Pull-up x 21/15/9
Kettlebell Swing 16/8 kg x 21/15/9

Mixed Partner Morning
6x1min (15sec rest) Alternating

Row/Barbell Lunges 50/30kg

-3min Rest-

Row/Burpee Box Overs

-3min Rest-

Row/DL 80/60kg

-3min Rest-

Assault Bike/Shuttle Run

For Reps and Cals

"Ghost"
6 Rounds

1 min rowing
1 min Burpees
1 min Double unders/singles
1 min rest

5 singles on top of the knee.

3 rounds for time:

21 push press
21 box jumps
15 press ups
15 sit ups
9 pull ups
9 burpees

LAX delts + chest
Banded hamstring
Floor slides (aka wall slides on the floor)
t-spine rotations
Dowel on spine- neutral spine double and single leg hinge practice
Slow-Mow dead bugs
Half Push Ups