For Time :
► 0050 Pull Ups
► 0400 m Run
► 0021 Thrusters
► 1000 m Run
► 0100 Push Ups
► 0400 m Run
► 0050 Pull Ups

Superset:
Deadlift @ starting weight about 50% of 1 rm and go up as you feel.
Strict pull up/weighted pull up
rest 2-3 min after each round.
1 round = 10+10 reps
2 round = 8+8 reps
3 round = 6+6 reps
4 round = 4+4 reps
5 round = 2+2 reps

10 Rounds for time

• 400m Run
• 10 Pullups
• 20 Pushups
• 30 Air Squats

If possible, wear a vest

Voima tempaus 3x5

raakatempaus + tempaus + valakyykky

1+1+1@65%
1+1+1@70% x 2
1+1+1@75% x 2
1+1+1@80% x 2

raakarive + rive + työntö
1+1+1@65
1+1+1@70 x 2
1+1+1@75 x 2
1+1+1@80 x 2

"pinnatyöntö" 2RM

lisapaino lankku 3x30s

Warm up - bike 5min

Superset
Military Press 6x8
Dumbbell Bent Over Row 6x8

Superset
Lat pulldowns 3x8
Push ups 3x15

Front squat 3 x 8

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

3x 10/10 Goblet Lateral Lunges

Use a dumbbell or kettlebell.
Focus should be on good movement over weight and speed.
Rest as needed between sets/sides.

Power clean
5x3 @ 65kg