4 Power Cleans 135/95 MOD 80

6 Burpees

9 Deadlifts 135/95 MOD 80

4min AMRAP, rest 1min between rounds. Continue on the rep number from the previous round. 4 rounds.

Rounds: 8+5

Find your max clean (115lb)

Then:
Row 3 mins
Rest 1
Row 3
Rest 3

Row 3
Rest 1
Row 3
Rest 3
Row 3

Total; 3418 m

Strength/Skill
Deadlift
3x3x2x2x2 (235lb)

WOD
800 M Run
30 Squats

30 M Broad Jump
30 Burpees
30 OVHS w 45/35 plate
30 Pull Ups
800 M Run

WOD
5rds of this for time:

30 DU's / 100 singles
15 Pull Ups
10 MBC
20 Calories

WOD
6rds of this for time:

200 M Run
25 Push Ups
7 Dips

10/3/12

Strength/Skill
Snatch
2x2x2x2x2

WOD
"Nancy"

400 M Run
15 OVHS (95/65 RX) (45lb)

**Stopwatch not work, not sure of time

TEAM DAY
70 Pull Ups
70 Box Jumps (24/20)
70 Walking Lunges
70 DU's
70 Mtn Climbers
70 Sit Ups with Med Ball

Strength/Skill
Deadlift
5x5x2x2x2

WOD
Every minute on the minute for 12 minutes

3 Ground to Overhead (110/80Rx)
3 Pull Ups to Toes to Bar

WOD
4rds of this for time:

400 M Run
20 Squats
15 Box Jumps (24/20 RX)

10 Push Ups
5 Dips
5 Toes to Bar

Skill
Squat Snatch

Strength
21-15-9 Deadlifts 80kg (1min rest)

WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (60kg)
I now understand why the word nasty is included in the name of the workout!
The Muscle ups were the biggest challenge.