Practice Squat clean

For time:
10x squat clean
50x GHD sit up
8x squat clean
40x GHD sit up
6x squat clean
30x GHD sit up
4x squat clean
20x GHD sit up
2x squat clean
10x GHD sit up

3 Rounds for Total Calories on the Rower:
:30 On / :30 Off
1:00 On / 1:00 Off
1:30 On / 1:30 Off

Invictus August 4 2014

Invictus August 25 2014

For Time:
5 Rounds of “Cindy”
3 Rounds of “DT”
1K Row
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/45)

Total 105 min
1000m row
3 sets of: 10 v-ups, 10 back extensions, 10 air squat

Skillwork: BMU practice for 15-20 min, 8 sets, best blue band

A.
For max reps:
2 Minutes of Rope Climbs (15′)
Result: 6
Rest 60 seconds
2 Minutes of Alternating Pistols
Result: 34
Rest 60 seconds
2 Minutes of Double-Unders
Result: 130 + 14 = 144 :)

B.
Five rounds for time of:
30 Unbroken Kettlebell Swings (32/24 kg) > not unbroken
15 Pull-Ups
Run 400 Meters

Results: 4.51, 6.37, 6.41, 6.53, 7.06 = 32.09

C.
1000m row, mobility

Power Snatch 1-1-1-1-1-1 (45-45-50-50-55-60-65) PR!

Then,

12min AMRAP

4 Muscle ups (MOD: 12 GOOP - tallest box)

8 Toes 2 bar

12 Box jumps 24/20

5 rounds +18 reps

A:Core work
5 rounds:
10 v up
10 hollow rock
10 tuck ups
10 sec hollow hold

B:
100 cal row
100 push up

100 pistols
100 Kbs swing

Back sqat
Start with 70% of your 1rm and do 2x4 reps.
Add 10% and do 2x3
Add 5% and do 3x2

20 minute AMRAP
5 Pullups
10 Pushups
15 Airsquat

40 x TTB for the finisher