For time:
- 30 x Thrusters (40/30kg)
- 20 x KTE
- 10 x Wallball (9/6kg)
- 10 x Snatch (40/30kg)
- 20 x Sit Up
- 30 x KB Swing (32/24kg)

Strength

Partner back squats, you go I go.

Pick a partner with a similar strength as yourself, pick the same starting weight and perform 10 back squats. After each set increase the weight by 5kg.

starting weights:

novice: 40/30
intermediate: 60/40
advanced: 80/60

A.
Four sets of:
Box Step-Ups x 8 each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

6 stations 2 rounds., 2:15 minutes per station 0:45 recovery between. Complete all stations then complete a second round.

See if you can get just as many sets on the second round. Record second round results.

Ring dips/ Ring Rows (try false grip)
10/10 AMRAP

KB Swings/ Goblet Squats
10/10 AMRAP

Plate walkovers*/ Octopus walks
https://instagram.com/p/3JumVAMYpk/
10/10 (total) AMRAP
* increase number of plates (height) to increase difficulty

curve/ hollow snaps
0.10/10 AMRAP

TRX Lunges/ TRX SA Rows
10/10 (per side) AMRAP

Leopard Crawls**/ Abmat sit ups
10/ 10 AMRAP

**two steps fwd, two steps backwards = 1

36 minute circuit

http://opexfit.com/june-2-2014/

A. back squat @40X1; 4-5×3; rest 3mins

B. emom – 12mins
odd – 7 CTB chin ups
even – 10 burpees

+

3 sets 80-90% effort:
Row 400m
20 wall balls 20/14# 10/9′ target
20 HR pushups
20 situps
60 DU
rest 5mins
- all sets same pace
- change the order of movements every set

Notes:
- focus on tempo for squat
- focus on breathing during the emom work
- goal is to maintain same pace for each set record times for all sets
- record order of movements and notice if one is difficult or not

1. crab walk one end of gym to other
2. overhead slams
3. leopard crawl back
4. jump squats

slams / squats 4,6,8,10... increase by 2 each round
spread out start times but individuals can overtake one another

In order to protect your wrists REMEMBER YOUR 4 L's:
Limbs Lift and Land Lightly

10 min cap

4 x 10
1 1/4 DB Split Squat
(1/4 rep comes at bottom of rep before standing back up)

super set with

1 1/4 chin up
(1/4 rep comes at top of rep before coming back down)

(3.5 min rounds + 5 min explanation) 20 min

http://opexfit.com/may-23-2014/

A. emom – FS @20X1 x 2-3 60-65% of 1rm – 8mins speed focus

B. emom – 12mins
odd – 10 wall balls 20/14# 10/9′ target
even – 10 T2B

C. Squat Clean TnG build to a tough double in 10mins
https://www.wodconnect.com/workouts/2rm-clean

+

12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB chin up

Notes:
– speed focus FS
– focus on breathing during wb and T2B
– go for a tough double if feeling it if not shut it down
– record time for workout

2 rounds for time

15 burpees
20 c2b / pull ups
15 burpees
20 power snatch
15 burpees
20 push jerk
15 burpees
20 hang power clean
15 burpees
20 ohs

RX: 50/35kg

4 sets of a 2-position Snatch (a full Snatch immediately followed by a hang Snatch) at 60% of Snatch 1RM