Plyo push-ups x 10
Run to streetlight
Walking lunge x 10
Elevated row x 20 w/ DB 25#
Plank 30 sec

7 rounds
then
farmer's carry

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four hand release burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four hand release burpees. There is a 15 min cap.

*****Notes: I started off with 95# and ended up scaling down to 65# half way through the push jerks. OHS were rough. Towards the end the Burpees were taking me around 25 seconds to complete. We did Hand Release Burpees

Pre-WOD
15min work to heavy shoulder to overhead - 75 95 105 115 120 125

2RFT
100 II unders or (10 burpees then 2:1)
50 STO (95/65#)
25 T2B

Did 60 DU, 5 burpees then 2:1 first round
did 10 burpees then 2:1 the second round

Partner WOD:

AMRAP 12 minutes:

Partner 1: 9 Burpees
Partner 2: KB Swings
Switch when partner 1 completes 9 Burpees. No limit or minimum on KB swings. Count burpees

108 total Burpees (54 each)

Individual ladder 6 minutes:
Push-ups
Jumping Squats

Finished round of 9

• 4 Round of:
Row 500 m
BB Thrusters (50/35Kg) 10 reps

Pre-WOD:
15 minute work to heavy STO

65, 75, 85, 95, 105, 110 failed after 3 attempts

2RFT:
-100 II Unders or (10 Burpees then 2:1) - did burpees & singles
--50 STO (95/65) #65 first round, then 28 reps second, dropped to #35 since one was nearby
--25 T2B - GHD first round, 2nd round did 10, rest of them I did situps.

Skill
2 x 20m Sprints (20s rest)
Rest 30 seconds
4 x 30m Sprints (30s rest)
Rest 30 seconds
10 x 10m Flying Starts (30s rest)
Snatch and C&J
3x8 Strict Weighted Pullups 16kg (60s rest)

Strength
4-4-3-3-2-2-2-1 Front Squats
85kg - 95kg - 105kg - 115kg PR

WOD
7 rounds for total reps of:

2 minute AMRAP of:
30 Double-Unders
ME Muscle-Ups (7-rep-cap)
ME Burpees
Rest 1 minute

3 RFT:
400m run
20 air squat
10 box jump over
@9kg vest

3 min rest

30 alternating box step up @22.5 kg

50 DU / 5 Rope Climbs
40 DU / 4 Rope Climbs
30 DU / 3 Rope Climbs
20 DU / 2 Rope Climbs
10 DU / 1 Rope Climb

This WOD went to shit. Lost track of my DU's and did 5, 3, 2, 2, 1 for rope climbs. Hands hurt really bad. Lost track of time also

5 rounds of:
30 KB swings (2 pood - 70 lbs)
30 Burpees
30 GHD Situps

I also have to say that I did this after sledding with the kids in the morning... and after this WOD I went out again with the kids and we did a bunch more sledding... great day!!!!

I went into this with the attitude that i knew this would be a longer tough WOD... A grinder.
This was o.k. actually. It was a grinder, but the KB swings went better than I thought. I was doing almost all my sets as: 14,10,6.. I would then immediately go into the burpees and just grind through them slow and steady. The first 7-8 felt like a nice recovery from the heavy KB swings actually. Then I would go directly into the GHD situps.. I did mine on a huge swiss ball, with my feet anchored into a stall bar on the wall, and it's a very good substitute.
I would say I broke up the GHD situps with 2-3 very small breaks a few seconds each.
I was zapped, but glad to finally do this one.
If I'm thinking of how I could improve my time, I guess a little bit with the burpees really but overall I liked my performance... I would say maybe only do 13 reps the first round so I'm not too tired and my rest between sets on the KB swings would be less between rounds