Push Press (strict):
- 40kg x 3 = 120
- 50kg x 3 = 150
TOTAL = 270

Dumbell Shrug with upright row:
- 20kg x 5 = 200 (each arm)
- 24kg x 5 = 240
- 26kg x 5 = 260
TOTAL = 700

Arnie Curls:
- 12kg x 4 = 96 (each arm)
- 14kg x 4 = 112
- 16kg x 4 = 128
TOTAL = 336

Barbell front raise:
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
TOTAL = 262.5

     GRAND TOTAL = 1,568.5

Intermediate version

For time:
Row 20 calories
30 Burpees
15 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 15lb plate held overhead
150 foot Sprint

10 min AMRAP

250m ROW
15 x KB Swing 24 kg

WOD:

800M Run
30 Power Snatch (RX 135)
30 Box Jumps
800M Run

3x52,5
5x55
5x57,5

3 x 5rm Bench Press 5 RM

For time:
10, 9, 8...3, 2, 1 reps
Deadlift (155# M, 95# W)
Handstand Push Ups

Cleans (Same weight as deadlift)

I love all three of these motions so I'm glad this was my birthday WOD. :) Since deadlift and cleans were supposed to be the same weight, I went with 65#. That is super light for deadlifts but challenging for cleans for me. Took forever and I think I lost about 3 lbs in sweat (ew) but it was a good start to my 28th year :)

taskuille, polville

20 x american swing
20 x snatch
15 x american swing
15 x snatch
10 x american swing
10 x snatch
5 x american swing
5 x snatch
KB = 16kg

50 burpees
800 run
50 KB swings 32kg
800 run
50 Pull ups
800 run