Total 105 min
3 sets of:
200 m row, 2 wall climb, 10 goblet squat 12 kg
mobility

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes
30 30 32.5 35 35

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

From Invictus August 27 2014:
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs) > not unbroken
Minute 2 – 10 Toes to Bar > 5 x 10, 5 x 6
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″) > 6

Avg/max HR 182/189

3 Muscle-Ups
6 KB Swings
9 Burpees
12 Pistol Squats
AMRAP in 15 Minutes

60m sprints - rolling - 8x60m - 8.09, 7.87, 7.85, 7.90, 8.00, 7.97, 7.93, 8.08

10 Deadlifts
10 Box Jumps
10 Toes to Bar
6 Rounds

10 9 8 7 6 5 4 3 2 1
Deadlift
Burpee Over the Bar

E3MOM x 5

20m Handstand Walk
17 Wallball 20/14p

Pysätytysetukyykky 5 x3
2 sek alaspäin, 2 sek pysäytys, räjähtävästi ylös

For time:
Scaled: 3 rounds.
Rx: 5 rounds.
- 1100m run.
- 30 Kb swing (24/16 kgs).
- Pull ups.

10 min to build to heavy 1 rep deadlift

12 rounds
1 deadlift 70%-80% of heavy rep
3 box jumps 24"
5 wall balls 20#

21-15-9 of:

Power Cleans 90kg
Burpee Box Jump Overs 75cm

For time.