5x @70%
5x @75%
5x @80%

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 4 minutes x2
20 KB swings 70/53lbs
20 Push ups
Rest 3 minutes between AMRAPs

4-5b. Bitch Work
5 Rounds
Sprint 300m
Rest 1 minute

4-5c. Strength
5 Rounds
50ft Yoke carry AHAP
Rest as needed between rounds

4-5d. Accessory
AMRAP 7 minutes
Alternate 100ft dumbbell farmers carry with a parter – AHAP while staying unbroken the entire time

Front squat 3x3 (Advanced). Add 2,5-5kg to last workout.

AMRAP 10
10 Ring Rows (feet on 20″ box body parallel with the ground)
10 Thruster (40/30)
10 Box Jumps

Weds 11/18/15
Start up(10)
Swing kicks
Walking front kicks
Walking side lunge
Inchworm

snatch balance(6)
5x2 ohs climbing(10)

Metcon

200m row/20 cal ad
15 pull ups
200m row/20 cal ad
1 rope climb-3/1 mod
200m row/20 cal ad
15 ttb/kne/hkr
200m row/20 cal ad
1 rope climb-3/1 mod

Metcon-comp
100 cal Airdyne
Then
10 rds
5 ghdsu
5 c2b

Finisher
20 standing t raise
30 sec mod iso y hold
20 cuff iso per
1 min six inch hold

5 rounds of:
Weighted Pull-Ups x 5
High Box Jumps x 5-6
Toes to Bar x 15

Running included but no swimming yet :D
Don't ask just show up ;)

More info in the morning...

For Time
30 Burpees over the bar
30 Snatches (60kg/40kg)
30 Burpees over the bar
30 Clean and Jerk (60kg/40kg)

• 4 Round of:
Run 400 m
BB Power Snatch (35/25Kg) 21 reps
Bar Facing Burpees 21 reps

6 x

6 mave (0,7 x kehonpaino)
1 köysikiipeily