D.
Six sets of:
30/20 Calories of Assault Bike*
Rest 15-20 seconds
Front-Leaning Rest on Rings x 45-60 seconds
(place rings 2″ off the floor)
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

C.
Three sets of:
Tate Press x 8-10 reps
Rest 30 seconds
Bent-Over Barbell Rows x 8 reps @ 2111
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds

*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – Alternating Pistols x 12-16 reps
Minute 3 – Toes to Rings x 6-8 reps

30 min AMRAP "FRAN":
21 - 15 - 9 reps of:
- Thruster (43/29 kg).
- Pull ups.

As many Fran as possible in 30 minutes

150m - slow - recovery/injury - 3x150m - 27.15, 25.91, 24.4
Stairs - 20x15 reps - 300 total stairs

1. Sunshine suicides

2. Banded Partner run
   Overhead slams
   Slamball chest passes
   Mountain climbers
   Kettlebell swings
   Hurdle hops

Emom 32 min.

8 rounds:

Hans stand/wall climing
Strict toes to Bar
Box jumps
Rest

Warm up

Rowing 1-2 minutes while other partner does:

10 sit ups
5 pull ups
Running 150m

For time:

Run 400m
60m HS Walk
Run 400m
10 Rope Climbs 15′
Run 400m
50 KB Snatches 32/24kg (25l/25r – anyhow)

http://opexfit.com/august-16-2014/

3 rounds:
21 DB thrusters (15-35#/h)
15 Supine rows, 45 degree body angle
9 Burpees

Rest 10+ minutes

1 set max unbroken wall balls

Men: 20# Ball, 10′ target
Women: 14# Ball, 9′ target

Notes:
+Great warmup for both pieces
+Unbroken requires no stopping; should a rest occur terminate the set

Turkish get up

Practise Turkish Get-Up
Advanced athlete go heavy!

5 Rounds For Time:

6 DB Snatch, right [25/15]
12 Box Step-ups [60/50]
6 DB Snatch, left [25/15]
12 KB swings [32/24]