http://opexfit.com/june-7-2014/

15min 85% effort
3 PC 205/125#
5 burpees box jump 24/20″
7 MU

Notes:
- work on pacing and keeping the rounds consistent

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

A.
Three sets (12 minutes) of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups

A.
Four sets of:
Front Squat x 6-8 reps @ 2111
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

400m run
AMRAP 10'
3 muscle up transition/ring dip
6 box jump @24/20
9 push ups hand release
then
400m run

STRENGHT-ENDURANCE
For time:
- 1000m run.
- 50 OHS 40/25 kgs.
- 100 sit-ups.
- 150 DU.
- 50 SDLHP 60/40 kgs.
- 100 Box jumps over 24".

4 kierrosta:
250 m soutua
10 x varpaat tankoon
7 x boksihyppy
5 x dippi
1 min lepo

20...2 pistols
1...10 power snatch @40/25

21-18-15-12-9-6-3 thrusters KB @2x16/8
3-6-9-12-15-18-21 box jumps @24/20
every 3' 10 push ups hand release

For time, 10-9-8-7-6-5-4-3-2-1 reps of:
* hang power clean (50-55% of 1RM)
* pull-up