Two rounds for time of:

200 Double-unders
50 Overhead squats (135/95)
50 Pull-ups
Run 1 mile

12 min AMRAP

5 KB sumo deadlift
10 KB snatch
10 push ups
30 DU's
90 m sprint

60m intervals - on track - rolling - 4x60m - 8.3, 8.03, 7.90, 7.93
150m intervals - on track - rolling - 2x150m - 24.3, 23.75

150m sprint intervals - on track - rolling- 4x150m - 24.4, 21.8, 21.2, 22.2

Total 105 min

2 sets of:
10 wall ball, 10 lunges, 10 abs, 10 backs

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

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
62.5 kg

D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Result: 4.18
Avg/max HR 178/186

Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg
Result: 5.53
Avg/max HR 180/188

E.
1000 m row

Invictus July 11 2014

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

5 Clean and Jerk
10 Pull-ups
50 Double Unders
x5 rounds

Invictus July 8 2014

3-3-3-3-3 front squats
105-115-135-145-155