Deadlift
3-3-3-3-3-3-3
*Use 85% of your max/estimated max. DO NOT GO FOR A HEAVY SINGLE. Focus on solid form throughout the course of the 3 reps.

Finisher:
3 rounds
15 Front/Goblet Squats
Gate Sprint
*this should be done as fast as possible. No breaks..sprint effort

5x3 back squats - 275# for all sets

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95)

PreWOD: Find 1RM of strict shoulder press
80#

WOD: Five 2 minutes rounds of
75 Double Unders or 100 singles
and with remaining time per round
Max Rep Push Press (115/75)
Rest 1 minute in between rounds.
15-13-10-10-11

PostWOD: 40-30-20-10 situp sprints
The amount of time it takes for each sprint
is the rest time in between sprints.
4:30

Invictus June 9 2014

Invictus June 10 2014

Max out

TEAM OF TWO

FOR TIME!

10 ROUND

PARTNER A 9 power snatch 50/40

WHILE

PARTNER B PERFORM 15/12 BURPEES BOX JUMP OVER

5x3 back squats

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95)

7:45am
Snatch
3x90# 5x105# 2x115#
Backsquat
3x200# 5x225# 8x250#

10:30am
EMOTM clean 175# x2 for 7:00
Rest 3:00
For time:
400m run
5 rounds
10x wall ball 20#
10x hand release push ups
Finish with 400m

8:02rx

4:15PM
7:00 2x on the minute muscle ups unbroken.

7:45AM
Split Jerk
3x125# 5x140# 3x155#
Shoulder Press
3x90# 5x105# 5x115#PR

12:30pm
15:00 to establish OHS 1RM
45# 75# 95# 135# 160#F x2 140#PR

3 RFT
10x OHS 95#
50x Double Unders

6:31