10 Rounds of:

10 GHD Situps
10 Toes-to-bar

4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec.

Total 105 min

2 sets of:
10 double KBS 12 kg, 8 box step ups with 12 kg KB, 10 wall ball 9 kg

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)> 12 kg
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (24/16 kg) >
6 box step ups 12 kg
Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 10

Avg/max HR 180/188

D.
2000 m row

3 sets for quality:
15 unbroken pull ups
10 push ups
Rest 2 min between sets.

AMRAP 30'

5 Hspu
15 kcal Skierg
10 back squat 60kg

Hver runde, legg til 10 kg

Total 120 min

3 sets of:
10 box jump, 5 OHS, 200 m row, 10 lunges

BMU practice for 10 min

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.
25 27.5 30 32,5 35 35

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
(Last performed on August 11, 2014.)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

D.
Three rounds for time of: > easy pace
12 Toes to Bar
12/9 Strict Handstand Push-Ups >
kipping, 4 x abmat + 10 kg plates, 5 x abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 35 kg

Results: 5.17, 6.44, 6.35 = 18.38

Total 105 min

3 sets of:
10 T2B, 10 box jump, 10 air squat

Skillwork: BMU practice for 20 min, 6 sets, best yellow band

A.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs > strict pull ups
10 10 9
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg) > no weight
7 7 9
30 seconds of Right Leg Weighted Pistols (24/16 kg) > no weight
8 9 9
Rest 30 seconds

B.
Take 10-15 minutes to build to a heavy-ish Clean, and then…
20 30 40 45 45 50

C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell > 8
(two-foot jump, two-foot land, lateral is fine)
1 Clean
Score will be the sum of your successful clean attempts.
52.5 - 50 50 50 47.5 47.5 47.5 47.5 47.5 = 440 kg

D.
For time:
Run 800 Meters > row
20 Front Squats (225/155 lbs) = 70 kg > 52.5 kg
Run 800 Meters > row
20 Deadlifts (315/205 lbs) = 92.5 kg > 80 kg
Run 800 Meters > row

Result: 23.57
Avg/max HR 157/182

E.
500 m row

Total 105 min

3 sets of:
200 m row, 10 wall ball, 10 lunges
mobility
Overhead squat 5x20 5x30 3x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

D.
Three rounds for time of:
10 Bar Muscle-Ups > 10 C2B
15 Strict Handstand Push-Ups >
kipping, 10 x abmat + 5 x abmat + 5 kg plate under
20 Push Press (135/95 lbs) = 43 kg > 37.5 kg

Results: 8.58, 11.00, 11.00 = 30.58
Avg/max HR 163/188

E.
For time:
40 pull ups
EMOM 12 / min, 3.14

500 m row

Total 90 min

1000m row
3 sets of:
10 air squat, 10 v-ups, 10 backs

Skillwork: BMU practice for 10-15 minutes, 5 sets, best blue band

Take 10-15 min to build to a heavy snatch, then:
5 burpees over the barbell, 5 C2B

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (175/115 lbs) = 52 kg > 37.5 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 1+3 = 21

Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (155/105 lbs) = 47 kg > 35 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 1+9 = 27

Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs) = 43 kg > 32.5 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 2+1 = 37

Total 85 reps
Avg/max HR 164/191

D. From yesterday:
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
> takareisiliike boksien välissä 3 x 10+10
Rest as needed
Weighted Plank Holds x 60 seconds
15, 15, 17.5 kg
Rest as needed

Total 75 min

3 sets of:
6 HSPU, 8 box jump, 10 lunges, 12 amsu

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5
.
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups > 4 ring dips
4 Power Cleans (185/135 lbs) = 61 kg > 37.5 kg
8 Push Press (185/135 lbs) = 61 kg > 37.5 kg

Result: 3 + 40 = 208
Avg/max HR 179/190

D.
not done

Total 90 min
3 sets of:
200 m row, 10 wall ball, 15 lunges

A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
35 40 42.5 45 47.5 50 52.5 55 55 ei

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55) = 25 kg > 10 x 20 kg
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 5 x 15, 5 x 10, not unbroken
Minute 3 – 10 Toes to Bar

Avg/max HR 180/187