3 rds

23 GHD situps
23 good mornings
23 air squats
23 shoulder press

Then for time: 1,000 meter row

Time: 9:05 no shoulder press (injured)
Row: 4:17

Strength: Bench Press
10 – 10 – 8 – 6

• then -

9-6-3:
Thruster (max load)
C2B pullups
*Post times. Notes: load chosen should be maximal. [Advanced: 165/muscle ups]

Compare to http://wodstack.com/workouts/33562-wod-4-26

5:30 - 85 (r)

8 min EMOM @ 75-85% of 1RM Clean and Jerk
1 Deadlift
1 Hang Clean (anyway)
1 Shoulder to Overhead

10 min AMRAP
5 Deadlift 135#
5 Hang Power Cleans 135#
5 Shoulder to Overhead 135#
20 Double Unders

Pre-Wod
4 X 8 Back Squat- 165,175,185,205
5 X 3 Dead Lift-315,315,315,315,315

For Time
400 Meter XPO Sled Push (2 or 3 person team)

3 Rounds for time of:
Run 400 Meters
15 foot Rope Climb, 5 Ascents (scaled to 1 or 2 ascents + rope pulls)
50 Push Ups

Power snatch 3x3 across.

Pre-Wod
4 X 8 Back Squat
(250, 255, 250, 265)
5 X 3 Dead Lift
(335, 345, 355, 365, 375)
*PR deadlift - 1RM was 365

For Time
400 Meter XPO Sled Push (2 or 3 person team)
*teamed with Cody W.

A.

Snatch Technique and Skill Work

B.

Hang Power Snatches (95/65)

Burpees

21-15-9

A.

3 sets of the following:

8-10 Russian Step-Ups (per leg) w/ DBs @ 11X0 (20inch box w/20lbs)

Rest 30 sec.

8-10 Bent Over DB Rows @ 31X0

Rest 30 sec.

B.

In 3 min. complete a 400m run and AMRAP of v-ups.

Rest 1 min.

Repeat for 4 rounds.

7 Front Squats
7 Push ups