For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Scaled down to 100 lbs, I wasn't able to get all 10 Shoulder presses with the 115 lbs.

Skill
Snatch - 60kg
C&J - 70kg

Strength
5-5-5-4-3 Front Squats
(60kg - 70kg - 80kg - 90kg - 100kg)

Midline
3x5 Romanian Deadlifts (60kg - 70kg - 80kg)
3x20 Russian Twists (24kg)

Track & Field
3 Laps of the Infield (Warm-up)
Lots of Pole Vault takeoffs (4-step, 6-step)
Static Stretching (Cooldown)

Legs,
sets of 10 squats, leg extensions, and leg press

5 rounds of
-100m farmer carry 50lb each?
-200m run
-100m farmer carry
-6 tire flips and jump throughs
-9 stone to shoulder 75lb
-12 pushups

3's of everything. pullup with blue band, dips with blue band
HSPU's with 3 abmats, 1 with 2

Warmup:
30/20/30

Then 3 Rounds of Cindy

WOD:

Pull-ups: 5
Push-ups: 10
Squats: 15

AMRAP: 15 min (15 rounds)

Power Hours:

Deadlift (1 rep max): 185x8 240x5 280x3 320x1 360x1 400x1 410x1 (fail)

Rest Day

For Time

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

skill
from blocks, lots of reps of snatch pulls+snatches up to 60kg

strength
push jerks 3-3-3-1
60kg-70kg-80kg-90kg
front squats 3-3-3-1
100kg-110kg-120kgPR-130kgfail

midline
1 minute weighted plank 20kg

workout
5 rounds of cindy with 20 DU'S at the end of each round, wearing a 10kg vest

Workout
30 on/30 off X 8 rounds of:
- front squat @ 135lbs
- push jerk @ 135lbs
- hang clean @ 135lbs

Results
Fried forearms...

Notes
This was a tough work out. It really puts some strain on the forearms but doing the hang clean tabata towards the end really forces you to fight for your grip. If you want a good strength tabata WOD, this is it!