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]

Warm Up
3 Rounds
100 Jump Rope
5 Inch Worm Push Ups
10 KB Swings
10 Supermans

Workout
AMRAP in 20 min:
5 Burpees
10 Alternating Single Arm DB Power Snatch (35/15)
15 Goblet Squats (45/35)
20 Sit Ups

Advanced: Burpee Box Jumps, (50/30), (60/50)

Total 105 min
Skillwork: MU practice for 20 min
3 sets of: 4 OHS, 6 thruster, 8 T2B, 10 lunges

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
B.
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% 85 x 85 x :(

C.
“Pilchuck”
6 rounds for time: > 4 rounds
10 Front Squats (225/155 lbs) = 70 > 57.5 kg
24 Kettlebell Swing (70/53 lbs)
14 Burpee Box Jump-Overs (24″/20″)

Results: 4.38, 6.30, 7.05, 6.45 = 24.59
Avg/max HR 172/190

Total 90 min
3 sets of: 5 high wall ball, 7 HSPU, 7 T2B, 5 jumps

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60% 35 37.5
*Sets 3-4 – 2 reps @ 70% 42.5
*Sets 5-6 – 2 reps @ 80% 47.5
*Sets 7-8 – 1 rep @ 90-95% 55 57.5 x
*Sets 9-10 – 1 rep @ 101-105% 57.5 x 57.5
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
D.
Not done, instead:
3 sets of:
Hip thrust x 10 reps 50, 55, 60 kg
E.
Pull up practice for 30 reps

Total 105 min
2 sets of: 10 T2B, 10 wall ball, 10 box jumps, 10 GHD back extensions, 10 lunges
OHS: 5x20 5x30

A.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets
Work from the 1-RM established before September 22, even if you hit a new PR last week.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75% 45 47.5
*Sets 3-4 – 75-80% 50 52.5
*Sets 5-6 – 80-85% 52.5 55
*Sets 7-8 – 85-90% 55 57.5
*Sets 9-10 – 90-95% 60 62.5

C.
Every 3 minutes, for 24 minutes (8 sets): > 6 sets
Run 400 Meters > 300 m
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments.

Results: 55, 57.5, 57.5, 57.5, 57.5, 60 = 345 kg
Avg/max HR 175/186

D. 500 m row