Warm up 3 rounds:
Lunge + hip push x 5+5
Scapula push up + rotation 5+5
Hamstring strech x 10+10
Dead lift 5+5
Plank rotation 5+5

AMRAP 20 min, every 3 min 3 burpees
Lunge + squat + lunge x 5+5
Push up+shoulder tap+shoulder tap x 10
Dead lift + row x 5+5
Sit up + russian twist x 10
Running/ Skipping/Jumping Jacks x 50

4 Rounds
300 metres sprint run
1 min rest
100 metres sprint run
1 min rest
200 metres sprint run
REST 5 MINS BETWEEN SETS.

Workout details:
Run the 300 metres at a controlled sprint,
Run the 200 at the same pace you started the 300 metres

For time:

21-18-15-12-9-7-3

BW Deadlift + knees to elbows

Bent over barbell row (pronated) 4x8

-Rintatankoon tiukkana

3 x max reps

-Rengaspito

3 x max aika

-Negatiivinen MU

5 x 1

5 rounds:

800 m run
10 DB burpees to power clean
10 DB front rack reverse lunges
10 DB shoulder to overhead

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

4 Sets - Focus on control of each movement - move slow and deliberately

6-8 Half Kneeling Bottom Up KB Press/arm
rest 30sec
12 Lateral Band Walks
rest 30sec
12 Scapular Push Ups on Elbows
rest 60sec

PVC+MOBILITY

3 RND
12 TOE TO TOUCH
12 HRPU
24 DU/48 SU

then

4 X40" Bodyweight Squat Reverse Lunge Flow (UNO SQUAT+UN REVERSE LUNGES+SQUAT +REVERSE LUNGES GAMBA OPPOSTA)
20" REST

then

3 rnd
Dumbbell complex

4 DB snatches + 1 Press every snatch (dx)
4 DB snatches + 1 Press every snatch (sx)
4 s. press (dx)
4 s. press (sx)

rest 1'

WOD
RX
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
8 Toes to Bar
12 Pistol squat

WOD
SCALED
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
16 L. Raises
24 AIR SQUAT

Every 90 seconds for 10 sets :
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang.
The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot.

For Time:
60/45 Calorie Row
120 Double-Unders
80 Russian Kettlebell Swings 24/16kg
800m Run

Scale Double-Unders to singles as needed, or to 40 attempts. Use a kettlebell that allows you to get through the 80 reps in 2-4 sets.