Warm Up
3 Rounds
100 Jump Rope
5 Inch Worm Push Ups
10 KB Swings
10 Supermans

Workout
AMRAP in 20 min:
5 Burpees
10 Alternating Single Arm DB Power Snatch (35/15)
15 Goblet Squats (45/35)
20 Sit Ups

Advanced: Burpee Box Jumps, (50/30), (60/50)

Turkish get up

Practise Turkish Get-Up
Advanced athlete go heavy!

5 Rounds For Time:

6 DB Snatch, right [25/15]
12 Box Step-ups [60/50]
6 DB Snatch, left [25/15]
12 KB swings [32/24]

http://opexfit.com/august-16-2014/

3 rounds:
21 DB thrusters (15-35#/h)
15 Supine rows, 45 degree body angle
9 Burpees

Rest 10+ minutes

1 set max unbroken wall balls

Men: 20# Ball, 10′ target
Women: 14# Ball, 9′ target

Notes:
+Great warmup for both pieces
+Unbroken requires no stopping; should a rest occur terminate the set

800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Clean and Jerks (115/80)

Tempaus, raskas ykkönen
1 x 90%

Rive + työntö, raskas ykkönen
1+1@90%

Takakyykky, raskas ykkönen
2@90%

Työntöveto
3x2@100%

4x6+ Strict Dips

last on AMAP

10-9-8-7-6-5-4-3-2-1
Bench @80kg
Strict Pull Up
Front Squat @100kg

For time:

Run 400m
60m HS Walk
Run 400m
10 Rope Climbs 15′
Run 400m
50 KB Snatches 32/24kg (25l/25r – anyhow)

Emom 32 min.

8 rounds:

Hans stand/wall climing
Strict toes to Bar
Box jumps
Rest

Warm up

Rowing 1-2 minutes while other partner does:

10 sit ups
5 pull ups
Running 150m

1. Sunshine suicides

2. Banded Partner run
   Overhead slams
   Slamball chest passes
   Mountain climbers
   Kettlebell swings
   Hurdle hops