Not for time do 6 sets of:
6 x Power Snatch + Overhead Squat
Then do AMRAP in 15 mintues of:
Results: For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets. For the AMRAP did 7 rounds plus 12 reps.
Perform 2 rounds for time of:
Then do 6 sets of the following, rest 30 seconds between sets:
Then do 3 rounds for time
Results: For the metcon finished in 5:40.
Perform the following 4 set clean complex, try to do unbroken but break if needed. Rest between sets:
AMRAP in 4 minutes of:
Results: For the AMRAP, 1 round plus 13 reps.
Four rounds of the following with a heavy working weight:
Then AMRAP in 15 minutes of
Results: Did the Front Squats with 135lbs. For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).
Work up to a heavy tripple on Strict Press. Add weight each round until you cannot do 3 unbroken.
For time (taken from Crossfit Invictus with slight modification):
Results: Best I could do on the strict press was 3 x 125lbs/ 56kg. For the Metcon did 5:26.