Warm-up
Bar Bell Complex
Front Squat, Clean, Shoulder Press & Deadlift X 10

X 1

WOD
Squat Cleans X 12
Tuck Jump X 12

X 5

These do not look like a lot, but this was killer. I used 85 lbs for one set then moved to 65 lbs.

30 Clean and Jerks for time

Mobility: Shoulder

Skill:
Kipping Pull Ups

SWOD:
5X7 Sumo Dead Lift High Pull 115/75#

WOD: 4 RFT

5 Strict KB Press Each Arm 35/25#
10 KB Snatch Each Arm 35/25#

After normal dynamic and group warmups....

50 heavy Russians.- 1.5 pood (55 lbs)

Strict press
5-5-5 95, 105, 105
3-3-3 105, 105, 105
12 afap 55

8 minute amrap
200 meter shuttle.
( 50 out and back 2x )
3 wall walks
7 pull ups
10 wall ball

I managed 2 rounds + a 50 meter jog during the amrap. Wall walks suck!!!

1 rd. every 3 min, if extra time left in rd. rest an start new rd. every 3 min for 10 rds

5 Power Clean (205)
4 Strict Pull Up
3 Pistol Squats (each leg)
2 HSPU

1 rd. every 3 min, if extra time left in rd. rest an start new rd. every 3 min for 10 rds

5 Power Clean (205)
4 Strict Pull Up
3 Pistol Squats (each leg)
2 HSPU

5 Rounds
12 Dips (rd 3, 4 and 5 were 8 then 4)
12 Lat Pulldowns (#140)

For time:
50 Air Squats
10 Reverse Crunch
40 Air Squats
10 Reverse Crunch
30 Air Squats
10 Reverse Crunch
20 Air Squats
10 Reverse Crunch

Pre-WOD
5 X 3 Front Squat

5 RFT
10 HSPU
400m run

Three 10:00 minute intervals on a running clock:

Run 1 Mile
Complete as many shoulder press, 115#/75# as possible
with remainder of time.

Run 1 Mile
Complete as many push press, 165#/115# as possible
with remainder of time.

Run 1 Mile
Complete as many jerks, 205#/135# as possible
with remainder of time.

Pre WOD:
Bench Press 5x3- 135,155,165,175,185

WOD:
10 Minute Clock:
800 m run
In remaining time, AMRAP:
15 pushups
30 DU's (50 singles)

Post WOD:
50 T2B in as few breaks as possible.

Did 4 rounds + 5 pushups