Wednesday 150819

For Max Reps:
1:00 Rope Climbs
1:00 Strict Handstand Push Ups
1:00 GHD Sit-ups
1:00 Fat Bar Deadlifts
1:00 Burpees
1:00 Rest

Repeat for three rounds.

Competition:
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%
B. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
C. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)
Minute 2 – 10 Box Step-Overs with Front-Racked Kettlebells (24/16 kg) (20/16")
Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs)