Pre-WOD: 5 X 5 Front Squats 115#

3RFT
400 Meter Run
21 Dumbbell Squat Cleans (25#)
12 Pull Ups

Run 1:00 rest 1:00
Run :50 rest 1:00
...
Run :10

Great run at park off Douglas and Barton. 1st round was the worst. RPE: 18

25 min Team WOD

1 person runs 400m

1 person does AMRAP

15 box jumps
50m bear crawl
15 V-ups
50m bear crawl

I ran at least 6 times, and we did about one round each run for probably 12 rounds.

For time:

25 Walking lunge steps
20 Pull up's
50 Box jumps 20"
20 DU
25 Ring dips
20 Knees to elbows
30 KB swing #44
30 Sit-up's
20 Hang squat cleans, 30 pound dumbbells
25 Straight leg DL #75
30 Wall ball shots #20

For time:

2000m row
20 pushups
20 lb swings (24 kg)
1000m row
10 pushups
10 lb swings
500m row
5 pullups
5 burpees

15 Chest to bar
20 burpees
15 SDHP 95lbs

2 min bike
1 min ski
120s rest

2- Turkish Get-ups (1 per arm- go heavy!)
10- hollow rocks

35# kb

50 Burpees for time 2:16
then rest 2 minutes
30-10-10 Wallball #30 rest 30 seconds between sets
total time 9:56

Strict Press - 5x125, 5x130, 4x140, 3x150, 2x155. Rest 2 min between sets. Then...3 rounds for max sets of: 60 sec of snatch grip DL (115), 60 sec of hang power snatch, 60 sec of overhead squat, 60 sec rest. Total reps = 122.