Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1-1.5 pood
20 Sit-ups
15 Hang squat cleans, 15-25 pound dumbells
20 Back extensions
20 Wall ball shots, 10-16 pound ball
1 Rope climb ascents

A) 5 sets
halting snatch deadlift + hang power snatch
35kg-37-38-39-40

B) 5 x high hang power clean
83#-93-103-113-123
0:11 0:12 0:16

C) 7 cal airdyne
3 seated rope pulls (20kg kb)
7 cal airdyne

x 3

4 rounds:
10m sled push @ 40 kg
20 kb snatches @ 16 kg
60s rest

One round of "Helen" [Run 400m, 21 KB swings (55/35), 12 pull-ups]

One round of "Kelly" [Run 400m, 30 box jumps (24"/20"), 30 WBs (20/14)]

One round of "Annie" (50 double unders, 50 sit-ups)

For time.

REALLY fun WOD... you've just gotta try it.

1. WARM UP A. Mobility
2. Ball: Shoulder Internal Rotation
3. Rack: Calves
4. Band: Shoulder External Rotation B. Dynamic Warm Up
5. Parrallette Handstand Hold, 10:20×10
6. Parrallette Shoot Throughs, 10 reps
7. Ring Support, 10:20×10
8. Hanging Leg Raise, 50 reps C. Burgener Warm Up & Skill Transfer Drills

2. WOD
8 rounds for max reps of:
- Hang power clean (115/85#), 20 seconds
- Rest 10 seconds
- Push press (115/85#), 20 seconds
- Rest 10 seconds

Score: 50 hang cleans; 42 push presses

Notes: Started out trying to get 8 per round. Remember not to power clean the bar on the first rep of the hang cleans. Overall, I'm happy w. this workout. I pushed myself pretty hard.

For time:

1 mile run
50 push presses (115lb)
50 sit ups

800m run
30 thrusters (115lb)
30 box jumps (24")

400m run
10 power cleans (115lb)
10 HSPU

30:07

5 rounds emom

1.min Farmer walk 110kg 4 x 10m
2.min 5 x power snatch (rest of the min -> box over burbee)
3.min Rest

WOD: On The Minute Every Minute For 15 Minutes:
-1 Squat Clean
-1 Front Squat
-1 Thruster

125lb for every round

Post WOD:
Partner 4 X 400 Meter Run (1:1 Work/Rest)

5 rounds for time:

800m run
30 push ups
30 air squats

Pre-Wod:
5 X 3 Strict Press (135, 145, 155, 165, 175)

WOD: 10 rounds for time (15 minute cap)
-5 Toes to Bar
-10 Hand Release Push Up
-20 Double Under