A.

Every minute, for 10 minutes:

5-10 T2B + 20 DU
5-10 HSPU + 20 DU

B.
Complete rounds of 21, 15 and 9 reps for time of:
Front squat (135/95 lbs)
Pull-Ups
Push up

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + Jerk

Build over the course of the 8 sets to today’s heavy.

Front squat x3 + Jerk x1 x5

12 min: Good morning + Situps + Squats
Use at least a bar for the good mornings and squats. Use extra weights for the situps if you can. Make the squats deep enough!

WOD

12-9-6

Deadlift 140/100
Bar Muscle-ups

42-30-18 reps for time of:

• 20-lb. wall-ball shots
• 75-lb. sumo deadlift high pulls
• 20-inch box jumps
• 75-lb. push presses
• Row (calories)

85%@ 1 rm thruster

with partner

• 21 x thruster 40/30KG
• 21 x punnerrus
• juoksu 1 kierros salin ympäri
• 15 x thruster 40/30KG
• 15 x punnerrus
• juoksu 2 kierrosta salin ympäri
• 9 x thruster 40/30KG
• 9 x punnerrus
• juoksu 3 kierrosta salin ympäri

A.
Every two minutes, for 12 minutes:
Power Clean + Squat Clean

B.
Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups

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

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

+

30 burpee MU for time

5 sets 80% effort
Run 200m
15 GHD situps
15 back ext
40 DU
rest same time set takes all sets same pace

Notes:
- warm up well and go for it if feeling it
- record time for 10reps/20reps/final time
- nice and smooth on the 5 sets all should be same pace
- rest walk btw sets