21.18.15.12.09.06.03
For Time :
► Pull Up
► Burpees Touch

For quality 15 min AMRAP:

• 10 supine ring rows
• 10 diamond push-ups
• 2 wall climbs

4 x 5

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the heaviest weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. If you are having a good day do more sets. Stop when you feel your form breakdown or speed decrease.

A.M.R.A.P. 10'

► 03 Wall Climb
► 07 Overhead Squat

For time:

• 100 Double-unders

Then, Five rounds of:

• 75 pound Dumbbell deadlift, 10 reps
• 75 pound Dumbbell front squat, 10 reps
• 10 Handstand push-ups

Then, 100 Double-unders

7xkulmasoutu
7xt2b
30m karhukävelyllä
7xkulmasoutu
7xt2b
30m rapu
7xkulmasoutu
7xt2b
30m hyppyburpee

Invictus July 16 2014

Deadlift: 5x5

Bench Press 5x5 building
Farmer Carry (AHAP) 5x150m
Hollow Hold 5x:30-:45