A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

For time:

25 x KB swings (32/24kg)
and then...
4-6-8-10-12
Deficit HSPU (men) / HSPU (female)
C2B
and then...
50 x KB swings (32/24kg)

(Time cap 14 min)

AMRAP 30' in pairs
50 Burpees
Run 270 metres
50 KB Swing
Run 270 metres
50 SH to over head
Run 270 metres

Practice Kipping/Butterfly

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

10-9-8-7-6-5-4-3-2-1
burpees box jump @30/24
each round 10 toes to bar

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