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

300m row
21-15-9
Dumpelswing
Squat
Ringrow

"Annie"

50-40-30-20-10
Double-unders
Sit-ups

For time of:

5 Turkish get-ups 1.5 pd / 1.0 pd - one less (yellow?)
10 Burpees
15 Toes to bar
20 Kettle bell swings 1.5 pd / 1.0 pd
25 Over the box jumps 24" / 20"
30 Double-unders
25 Over the box jumps 24" / 20"
20 Kettlebell swings 1.5 pd / 1.0 pd
15 Toes to bar
10 Burpees
5 Turkish get-ups 1.5 pd / 1.0 pd

• 50 situps
• 10 pullups
• 18 Clean and Jerk(95)
• 12 Clean and Jerk(75)
• 50 situps
• 50 Hammer curls (45ezbar)
• 50 Hammer curls (25 ezbar)
• 100 oblique hangs (40)

12 Min AMRAP of:

15 DL #155
15 Deficit Push Ups, hands on 25lb plates
15 Box Jumps 24"

4 + 43

5 mile dry lake run

Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

5x3 Front Squats
(#70, 75, 85, 95, 105)

For Time
100 DU's (2:1 singles) 200 singles
35 KB swings (53/35#) #35
35 HRPU
35 T2B (2:1 situps) used GHD
35 DB Thrusters (45/25#) 1st 20 reps I used #25, last 15 reps #15
400m run (did 200 singles)

5 rounds
5 squats
10 GHDs