Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
10 Rounds
15 Wallballs 20/14lbs
1 Legless rope climb
1 Rope climb (with feet)
Rest 30 seconds

5b. Bitch Work
6 Rounds
Bike 1/.8 miles
Rest 1:1

5c. Accessory
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.

3 x : 30 DU, 10 wall ball, 10 box jump, 5 HSPU

A. not done

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep > snatch with no foot movement
(build over the 6 sets to something heavy for today)
25 27.5 30 32.5 35 37.5 ei sj
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
30 32.5 s x 32.5 35 35 s x 35 37.5 s x 37.5 hs x + snatch 40 42.5

C.
Five sets of:
Unsupported Seated Strict Press x 5 reps
25 26 27 27.5 28
Rest 2-3 minutes

D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers

D. not done, instead:
6 sets of:
6 HSPU abmat
150 m run
Results: 1.29, 1.31, 1.32, 1.39, 1.36, 1.24 = 9.13
164/179

E. Own additional:
3 sets of:
Strict seated DB press x max reps
6x25 2x12x20

Strict T2B x 8 reps

Skillwork: MU practice for 15
3 sets of: 5 OHS, lunges, 8 thruster, 10 GHD backs

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92% > instead: Back squat x 2 reps @12X1

B.
Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs) = 45 kg
20 Jerks (145/100 lbs) = 45 kg
10 Snatches (145/100 lbs) = 45 kg
10 Muscle-Ups

Result: 21 burpee
181/192

C. 3 sets of:
12 alternating reverse lunges 40 kg
Rest 2 min

300m row
21-15-9
Dumpelswing
Squat
Ringrow

105 min
3 sets of:
5 wall ball, 10 GHD backs, sprint, 5 strict T2B

A. Jyrkin tunti

1. High hang snatch 3x20 3x25 3x25
2. Riipusta polven alta 3x25 2x25 2x30 2x35
3. Snatch 35 35 37.5 40: x x x x 40
4. Snatch 3 sek pys.polv. 25 25 27.5 30 32.5 35 37.5 40
5. Paririnnalleveto 3x30 3x40 3x50 2x60 2x70 2x80 1x90

B. Front squat

C. Invictus November 22
C. 3 rounds for time of:
7 deadlift 225 lbs = 102 kg > 70 kg
14 T2B
21 wall ball 20 lbs

Results: 3.13, 4.30, 4.22 = 12.05
175/189

D. 700 m row

3 x : 10 wall ball, 5 pull up, 5 KBS 24 kg
Back squat 5x40 5x50 4x60 2x70

Invictus November 8 2014
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90% > 82.5 kg 1 RM
75 kg
B.
Five rounds for time of:
5 Bar Muscle-Ups > C2B pull ups
5 Squat Cleans (155/105 lbs) = 47 kg > 40 kg
5 Box Jumps (40″/30″)
Results: 2.01, 2.26, 2.27, 2.36, 2.18 = 11.50

Rest exactly 5 minutes, and then…

C.
Five rounds for time of: > 3
10 Chest-to-Bar Pull-Ups > pull ups
20 Wall Ball Shots (30/20 lbs) > 14 lbs (no 20 lb ball)
30 Kettlebell Swings (32/24 kg)
Results: 4.02, 5.20, 6.18 = 15.40
Total time 32.30
Total avg/max HR 172/187
D.
700 m row

AMRAP 1 min ON / 30 sec OFF:
- Cal row.
- Rope Climb x2.
- Roll down.
- Wall climb x2.
- Box jumps (24"/20").
- Wall ball shots (9/6 kgs).
- Pull-ups.
- Pistols.
- Toes to bar.
- Sit-ups.
- Ring dips.
- Farmer walk x2 (2x32/20 kgs).
- GHD Back Extensions.
- Burpees.
- Tire flip x2.

More Fun With Teams”

30 Minute Partner AMRAP

One Person Runs 400m while other is working. When person is done with 400 they pick up where other person left off:

-10 Chin Ups

-15 Power Cleans 135/95

-30 Med Ball Sit Ups

Tuesday
1)warm-up
-upper back
-empty bar cleans warm up from 3 positions (floor,hang and high hang)
-chest

2)strength
each 1:30 for 12 min
1 hang cleans + 1 full cleans from floor + 1 split jerk
*RX: all squat
*start at 60% of max then add weight each round
for the split jerk this is a good way to know your legs positin

3)METCON
15-12-9
power cleans(135/95)
C2B
time cap (8 min)

#Strength | 15-10-6-3-6-10-15 reps of:

• BB overhead squat

#MetCon | 10’ AMRAP of:

• 10 push-ups
• 20 air squats
• 30 sit-ups
• 40 rope jumps