4rds
3 Deadlift 225#
6 KB Swing 1.5pd
9 Pullup
12 Burpee
Cashout: 50 box jumps

5 Rounds for Time
-15 Push Press - 60 pounds
-20 Box Jumps - 24 inch box

Dead Lift (DL) 5X5 - 80% 1RM

335

Push Press/Jerk (PP/PJ) 5X5 - 80%1RM

180

Seven rounds for time of:

7 Handstand push-ups
7 Toes to Bar
225/165 pound Deadlift, 7 reps
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups

Team WOD Total Reps for Time:

Row 2700m Total. Team Members change every 300m
Single Unders - total count
Slam Balls #20/15 - total count

Team: JR, Lisa and Morgan
Row 2700m - 16:32
Single unders - 1382
Slam Balls - 283

• Run 2 miles for time
• Try and keep a 6:20 pace

added 1:15 to the second mile

Class is at 4:30 on Monday

Skill:

20 min to find a one rep max (or refine technique) snatch.

WOD:
4 rounds for total time:

Gate sprint
10 C2B pull ups
10 thrusters (115/85)
20 Burpees
- rest 2 minutes

Double KB Clean and Press
Ring Dips
Front squats
5 reps of everything for 5 rounds

Finisher:
Boston
7 deadlifts (225/155)
11 KB Snatches (53/35)
9 slurpees (slamball to burpee) 20/10
3 rounds

Thruster 1-1-1-1-1

PSKC KB Complex
Snatch-push press-clean-thruster-pushup

So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

3 - 5 minute rounds, 1 minute at each station, with 1 minute breaks per round of:

Slam Ball
45# overhead lunges
Burpees
Elite Situps
Row Machine