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

By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

For time:
1000 Meter Row
25 Strict Handstand Push-Ups
25 Strict Pull-Ups
*Scale as needed(ab-mats, box, bands)but this should be hard.

Basic Condition 30 min

Row 1000m
20 Banded Goodmorning
10 + 10 Bulgarian Squat
10 GHD Hip Extension
7 Push Ups
15 American Swing
1:00 Plank

Basic Condition 90 minutes.
15 minutes Bike
...
3 rounds
5-10m HS walk
4 BMU
15 minutes Row
...3rnds
10 Pistols alt.
5 Strict HSPU
15 minutes Ski
....2 rnds
10 C2B
20 GHDSU

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 6/13/22 

Get ready for "Murph"
Run 1600
10 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1600

Three rounds of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

Front squat 2 RM, then 3 sets Back squat with same weight (choose reps)

• 1:00 of:
Assault Bike @ max Kcal