Saturday October 11, 2014-

HPA-GOLD:
6 Minute AMRAP @85%
500m Row
15 Alt Step Ups
No Rest
6 Min AD @85-90%
Rest 12 Min
+
6 Minute AMRAP @85%
400m Run
60m Bear Crawl
15 Situps
No Rest
6 Min AD @85-90%
Rest 12 Min
+
5 Minute AMRAP @85%
15 WB Slams
15 Mountain Climbers
40 DU's
No Rest
5 Min AD @85%

HPA- Blue 
3 min AD @ 85%
no rest 
5 min AMRAP @85%
7 KBS 32/24
9 Burpees 
rest 8 min 
3 min row @ 85%
no rest
5 min AMRAP@85%
30 Double unders 
15 wall ball 20/14
rest 8 min 
3 min AD @85%
no rest
5 min AMRAP @85%
10/10 walking lunge
10 toes to bar 
rest 8 min 
3 min row @ 85%
no rest 
5 min AMRAP@ 85%
7/7 KB snatch 24/16
15 box jump 24/20 * step down 

HPA - Grid
High% short testers (x3) + (1) Low effort aerobic
For time:
12-9-6
Box jump over @ 30"/24"
KB swings @ 32kg/24kg
+
rest 5 min
+
3 rounds for time:
6 Bar muscle ups 
9 Ring Dips
60 Double Unders
+
rest 5 min
+
For time
30 Pullups
50 thrusers @ 45lb
+
rest 5 min
+
10 min @ Low effort:
100m jog
10 HR push ups
200m row
10 OH squats @ 65lb/45lb
100 single Unders
10 Ring Rows