Teams of 3: “Any Minute”
On the minute x 24 (6 rounds)
1: 1 round of Cindy
2: 10 hang power clean 50/35
3: Max calories on rower
4: rest

Cindy is 5 pull ups, 10 push ups and 15 air squats. Score is total rowed calories.

A.
Rope climbing x2-4
Push sled / Pull sled 12m
(6 rounds)

B.
10 min for quality:

5 x Push up + Pull up
10 x OHS

AFAP:
30 Snatches

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)

Joka alkava min for 12 min

5 valakyykkyä sopiva paino
3-5 leuanvetoa

Naruhyppelytreeniä

3 x

7 valakyykkyä, hitaasti alas ! (keppi/kevyt paino)
7 mittarimatoa

• 21 Min EMOM of:
1st Min
Ring Muscle Ups 3-7 reps
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
MB Wall Ball (9/6Kg) 15-25 reps

5 x 2 - o rinnalleveto + 2 x saksityöntö, AHAP

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