8 min AMRAP:
CTB x 10
Box jump x 20 (60/50 cm)

A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

"Big Hippo"
21-15-9-15-21
Power clean 60/40kg
Push up
Joka kierroksen jälkeen 40 x DU

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed

Push ups
3 x 10 with 5s pause at the bottom of each rep. Hovering just about the ground, maintain tension. Keep shoulders back and lats engaged.

Band pull aparts
3 x 15

10-20-30
pull ups
wall balls 9kg/6kg
boxjumps 60cm/50cm

5 minute run prep followed by..

round 1 0.03 jog
round 2 0.06 run
round 2 0.06 sprint
round 3 0.12 sprint
round 4 0.18 sprint
round 5 0.06 sprint
round 6 0.06 sprint, 0.06, 0.06...

note 0.18 time

If feeling super eager, add in 10 side hollow rocks per side following each sprint

1:5 work rest ratio

25 min

row erg : ski erg : high band crunch**

Round 1 15s : 15s : 15
Round 2 20s : 20s : 20
Round 3 25s : 25s : 25
Round 4 25s : 25s : 25... Repeat

** (https://m.youtube.com/watch?v=x3ZWtvdTBtw - attach black or purple band to uptight crunch down facing away)

15 min AMRAP

Once circuit has begun you can jump the line if finished crunches before the person ahead of you.

• 5 stations
• 2-3 people per station
• 2 exercise per station
• 3 sets of 40s on :20s off each exercise at each station
• 1 min rest between stations

A. Squat
1. Goblet Squat
(Girls 25+ Guys 45+)
2. Alternating Forward DB lunge
(Girls 15+ Guys 25+)

B. Hinge
1. KB Deadlift
(Girls 25+ Guys 45+)
2. KB Swing
(Girls 25+ Guys 45+)

C. Push
1. Tent Push ups
2. Wide Push ups

D. Pull
1. Pull ups
(set up multiple band options in preparation)
2. TRX Row

E. Core
1. Ab wheel
2. Straight leg Abmat sit up with alternating toe reach

35 min circuit
8 min explanation + set up

http://opexfit.com/may-26-2014/

A. back squat build to a max
https://www.wodconnect.com/workouts/back-squat-1rm

B1. wtd chin up 2-3×5; rest 90sec Use mixed grip.
B2. wtd dip 2-3×5; rest 90sec

+

3 sets 80-90% effort
Row 400m
15 burpees
18 box jump on and overs 24/20″
21 KBS 1.5/1pd
24 wall balls 20/14# 10/9′ target
rest 5mins
all sets same pace

Notes:
- go for something if feeling it
- When mixed grip pull to supinated hand
- goal is to maintain same pace for each set record times for all sets