Back Squat 80% 5x4

Back Squat 75% 3x4

WOD: 3 rounds for time
20 power snatch (75, 45)
20 burpees
20 K2E

2nd workout: 15 minutes jump rope
50 push ups

Your mission today is to try to accumulate a tiny bit of hip stretching while seated in every chair you’re sitting in for longer than 5 min.
The mission of today’s Mwod is two fold. First, are you really aware of how much time you sitting in the the slow-hip-death position. And two, can you really aggregate some mobility time if you think about it.
Test: How awesome you feel at the end of the day.
Mob: You get 1 point for every time you stretch a hip for 1 min when you sit longer than 5 min. Max 2 points per sitting session.
Re-test: Kicking ass the next day

http://www.mobilitywod.com/2010/09/episode-15-you-must-defeat-the-evil-chair-part-1/

4-5 Rounds:

12 Kettlebell Floor Press
5-10 Strict pull-up ( unbroken sets)
max time L-sit or hang (target is to hold at least 20-30 sec)

Power Snatch+OHS (3+1)x60%, (3+1)x65%, 3x(2+2)x75%

4 rounds for total working time of:
7 x Power Clean @ 70% of 1RM Clean
14 x Chest to Bar Kipping Pull-up
Rest 1:1

3 rounds for quality
8 kipping hspu
5 strict toes to bar
10 v-ups
1rope climb

For time:
Run 400 metres

21-18-15-12-9-6-3 reps for time of:

• Back extension
• GHD Sit-up
• 135 pound Overhead Squat