220 x 5
250 x 3
275 x 1+

Twins for time:

2 rounds of:
75 SDLHP @ 45#
20 HSPU

And then

2 rounds of:
20 thrusters @ 115#
20 L-pull-ups

Shoulder Press Challenge Lift 4

then:

5 Rounds of:

10 Body Weight Dead Lift

10 Hand Release Over-Bar Burpee

200m Run

I hate running. The end.

5 Skillion Hill Sprints (approx 200m)

Rest as required between sprints.

Dagens Team WOD
8 rundor på tid:
5 Pullups
10 KB Swings 32/24 kg
10 Wallball 9 kg
5 Burpees

Avsluta med 300 D.U

Christoffer Bierich + Jari Rosenström Time 27:07

400m run with 45# plate
50 power cleans 135/95#
75 box jumps 24/20"
100 alternating dumbbell snatches 50/30#
75 SDLHP 2/1.5
50 burpees
400m run with 45# plate

Strength:
Find 5 RM clean and jerk (205)

WOD:
10^1 reps for time of:
Deadlift, 225/155 lbs
Ring pushup

3 Power Snatch
6 Push-ups
9 Air Squats
AMRAP in 3 minutes
Rest 1 minute
5 Rounds

Shoulder Press Challenge Lift 4 : 50LB

then:

5 Rounds of:

10 Body Weight Dead Lift

10 Hand Release Over-Bar Burpee

200m Run: 250 M Row

WOD:
For Time/ 21-15-9
- Sumo Deadlift High Pull (95/65)
- Kettle Bell Swing (53/35)
- Burpee