5 rounds, 2' rest, of:

• 12 KB swings (24/8 kg)
• 9 pull-ups
• 6 toes to bar/kness to elbows
• 3 BB deadlifts (Rx: 120/80 kg, scaled: 100/50 kg)

Warm Up
3 Rounds
50 Single Unders
6 Inch Worm Push Ups
12 Walking Lunges
12 Supermans

Skills
Practice for 10 min:
Pull Ups
Strict / Kipping / Butterfly

Lift
Push Jerk
4-4-4-4-4
Increase weight each set

Workout
For Time:
Buy In: 50 Double Unders
3 Rounds For Time:
20 Wall Balls (20/14)
30 Medicine Ball Twists (20/14)
40 Alternating Single Arm DB Power Snatch (35/20)
Buy Out: 50 Double Unders

Advanced: (75/50)

A.
Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
40 Double-Unders

When the running clock hits 15:00, complete the following…

B.
For time:
Row 2000 Meters
30 Hang Power Cleans (205/145 lbs)
60 Toes to Bar

C.
10 Minutes of Cool Down on AirDyne or easy running

1) 10min EMOM, 5 Thrusters

rest 5min

2) "Zembiec"

5 rounds for time of:
11 back squats, 80kg
7 strict burpee pull-ups
400-meter run

rest 5min

3) Sprint, 5 Rounds of:
20m Tire Flip
80m Sled Drag

rest 5min

4) 400m Barbell Walk/Run with 80kg

Finnisher: AS LONG AS POSSIBLE, IN AS COLD SHOWER AS POSSIBLE!

10 min agility ladder warm up

22min AMRAP:
Single Arm KB Thruster x10/side
Single Arm Alternating Swing x15/side
KB Oblique Twists x20/side

*after every round do 1 of the following:
1 block run
150m ski erg
200m row

5-5-5-5-5 reps of Shoulder Press

5-5-5-5-5 reps of Push Press

( rest as needed between sets )

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

A.
Four rounds of:
Back Squat x 6 reps @ 3011
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

http://opexfit.com/july-23-2014/

5 rounds for time (16min time cap)
Run 400m
2 legless rope climbs 14′

Notes:
- use legs on way down if needed
– if you struggle with legless do regular rope climbs
– record time