16 min EMOM

Odd; 12 Box jump
Even; 12 KBS 32/24kg

Ten rounds of:
100 meter Sprint
Rest 90 seconds

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Invictus July 7 2014

TABATA 1:
- Decline Push-ups.
- Toes to bar.

TABATA 2:
- Handstand hold.
- Pull-ups.

Begin with Ring support practice and Skin the Cats for 10 minutes.

For 14 min complete the following: (4 rounds)
5 Handstand Pushups
7 Good Mornings 65lbs
12 V-ups (hold at top for 2 seconds)
14 Pushups (2 count up, 2 count down)

12 minutes to complete 3 sets of:
-AMRAP bench press
-AMRAP reps ring rows

5 minutes AMRAP* double-unders

3 minutes AMRAP* sit-ups

• R=reps

Thrusters 3-3-3-3

5 Rounds
10 Thrusters
15 Pullups
20 Abmat Situps
25 Double Unders

3 rep max of 125 # thrusters
Used 75# for wod

Pull-up with extra weight 4x6 reps

5 miles stationary bike: 18:33 - b/c someone else was on the only tread mill on the base

4.25 mile run: 33:34

Hang Snatch (just above knee): 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest as needed