REST DAY.

1 hour. 12 stations. Minimal rest.

5 min AMRAP

10 double KB lunges 16/12 kg
10 KB push-ups 16/12 kg
20 sit-ups

5 min AMRAP

16 WB 10/6 kg
8 TTB

12 min AMRAP / 3 R of 40:20

CAL row
KB swings 24/16 kg
Carpet-over-burpees
STOH 35/25 kg

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40s work, 20s rest/transition
1 cal = 1 rep, others normal

4 min AMRAP

3 Front squat 70/50 kg
6 HSPU
9 CTB (-> pullups)

http://opexfit.com/august-5-2014/

7rounds for time must be unbroken
4 HSPU
5 SC 135/95#
6 CTB
7 KBS 2/1.5pd

2 rounds for time
30 SC 95/65#
250m row

Notes:
– must be unbroken to move on
– record time

3RFT:
20 Calorie Row
16 Thrusters 42,5/30
20 Calorie Row
17 T2B

With a partner, "you go - I go style"

5 Clean and Jerks 100/70, 70/40
4 Clean and Jerks 110/75, 75/45
3 Clean and Jerks 120/80, 80/50
2 Clean and Jerks 130/82,5, 85/52,5
1 Clean and Jerk 135/85, 87,5/55

1 round for time:

400M Row
20 Box Jumps
400M Row
20 T2B
400M Row
20 Air Squats
400M Row
20 Push-ups
400M Row
20 Dips
400M Run
20 Wall Balls

Limited rowers will be used, if you are waiting on a rower do Burpees until one is available