A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar

Every 2min for 18min
Min. 1-2, 7-8 & 13-14 MU x max rep in 45s.
(Or 3 rolls to candle stick + low ring MU progression x 3-4 reps)
Min. 3-4, 9-10 & 15-16 Handstand walk x 10m
(use partner assist or handstand wall runs if you don´t have handstand walk yet)
Min. 5-6, 11-12 & 17-18 Alternating pistols x 16-20 reps
(if you are proficient, add weight with KB)

Press behind the neck, snatch grip, 6 x 4

Use the same weight as when you did 6 x 2 reps (last friday's workout). If you missed the workout, you choose the weight.

Half Kneeling DB Overhead Press 4x8 -
first set L Leg forward, second set R leg forward, third set choose the leg you felt more stable. Drive foot into floor, fire glutes, keep core fully engaged.

Mix Grip Pull up 4x5 per

Bottoms up KB SL Leg circles 4x5/ - each rep is a leg lift + a circle in each direction. Movement should be isolated to just the hip in question core remains engaged no shift and neutral
http://www.functionalmovement.com/exercises/536/get-up_bottoms_up_hip_circles

3.5 minute sets
18 minutes

Deadlift 4x8
Kettlebell weighted Deadbug 4x10 - keep back neutral, maintain brace, maintain hip flexion. Only drop leg as far as form can be maintained.
Lying External rotations 4x12

1. SA DB Bench Press 3x12 - Set yourself up off centre hanging slightly off the bench to the side of the DB. Pronated grip.

2. Front Supported SA DB Row 3x12 per - use DB Rack to place support arm

3. Scap Push up 3x10 - focus on maintaining neutral back position. No sag, no bum in the air, movement is isolated between the shoulder blades. 1s pause at top and bottom of rep

One partner will start with Rows, the other with Bench then switch. Complete scapular push ups last

4.5 min sets 20 minutes

12min AMRAP of:
2 Deadlift 100/70kg
10 Double Unders
4 Deadlift 100/70kg
20 Double Unders
6 Deadlift 100/70kg
30 Double Unders
8 Deadlift 100/70kg
40 Double Unders
.
.
.
continue increasing reps by 2 Deadlift and 10 Double Unders until 12min.

(Jämför strength 7/2015)

10min AMRAP
35 x Unbroken double unders (scale down properly)
15 x Wallball shots 20/14lbs
10 x Burpee over the box 60/50cm
Post your reps to the comments

10min AMRAP
6 x Shoulder to Overhead
6 x Front Rack Lunges (3 each leg)
6 x Burpee over the bar

3 x 10