WOD:

Run 400m
100 Kettlebell Swings (55/35)
100 Wallballs (20/14) -- I used a 25# WB
100 Box Jumps (20/16)
Run 400m

For time. Partition the KBS, Wallballs and Box Jumps as needed. Start and finish with a 400m run.

WOD: Five rounds of:

Max Burpees in one minute (full range of motion)

Rest five minutes between sets. Post reps for each round to comments.

28, 23, 23, 23, 22

Dead Lift 3.3.3

12:00 AMRAP
5 Dead Lift 225/155
400m Run

I did 4 1/2 rounds. I was right behind Amelia at the begining but the rest of the WOD I was playing crushed Tomato. (ketchup) My calfs realy started to hurt around round 3. I also did 275lb dead lift for the workout and I did 405lb 3 times before the WOD.

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

20 AMRAP

100m Sprint

20 Squat

100m Sprint

20 KBS 1.5/1pood

w/ 20 Mountain Climbers every 5 minutes a total of 4

Power Clean (Max) 1 RM

Max DL 3x3x3

Then 12min AMRAP

5 DL @ 225

400m run

My 3 rep max DL was 405lbs ( Thanks Greg for your cheering )

I was able to get 5 full RDs + 5 DL's for the AMRAP. Is it me or is this shit getting heavy?

Max DL 3x3x3

Then 12min AMRAP

5 DL @ 155

400m run

My 3 rep max DL was 195lbs

I was able to get 4 full RDs + 5 DL's +100m for the AMRAP. It's a rare day when I Rx a workout... but two workouts in a row. This is a first!!! Thanks Kyra for your help. This workout felt real great. I did the DL's unbroken.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1.5 BW deadlift
BW Bench Press
3/4 BW Power Clean

155#
85#
85#

"DT"

Five rounds for time of:

12 Deadlift, 155 lbs /115 lbs
9 Power Hang Cleans
6 Push Jerk