For time:
50 Medicine ball cleans, 20/14
15 foot Rope climb, 5 ascents
100m sprint
40 Medicine ball cleans, 2014
15 foot Rope climb, 4 ascents
100m sprint
30 Medicine ball cleans, 20/14
15 foot Rope climb, 3 ascents
100m sprint
20 Medicine ball cleans, 20/14
15 foot Rope climb, 2 ascents
100m sprint
10 Medicine ball cleans, 20/14
15 foot Rope climb, 1 ascent
100m sprint

5 rds for time of:
10 Squat Clean and Jerks 115/65
15 Box jumps 24"/15"

CF warm up

5x5 deadlift @ 225 to work on form when the weight gets heavier

You will complete 10 Rounds. Start a running clock.
You have one minute to complete 100m row <-- rower didn't show distance, subbed 30 DU
and then max KB Swings (52/35) with the time remaining.
Rest 1 minute between efforts.

• 50 situps
• 50 dips
• 21/15/9: DL(155)/OHS(45)/Flat Bench(75)
• 50 standing situps
• Delts @10 x 5 x 2

1. Power Clean
   1RM - 245

2. Macho Man
   OTM for as long as possible: 6.5 ROUNDS
   3 Power Cleans + 3 Front Squats + 3 Jerks
   Ninjas: 165/115
   Beasts: 185/135
   Don't be a meat-head. Lighter is harder than big weights in this wod. Pick a weight that you can get 6-9 rounds of. If you don't finish 5 rounds, you need to reduce the weight and go again.

3. Goat Training - PUSH PRESS & L-SIT
   Pick TWO of the following, based on greatest weakness...
   A. Overhead Strength Endurance
   5 RFT: 15 unbroken Push Press, 105/75

B. Overhead Squats
5 x 10 reps, moderate - not for time.

C. Ring Dips
60 reps for time

D. Rope Climbs
10 x 15' Rope Climbs for time

E. L-Sits
10 RFT: 10 seconds of L-sit hold

F: Toes To Bar
10 RFT: x 6 unbroken reps

Stamina: 30 Burpees For Time

MetCon:
20:00 of
Even Minutes: 7 Tall box Jumps
Odd Minutes: 15 Kb Swings (26#)

Warm up - 4K run in 18:58

Then 5x5 deadlifts

5-100kg
5-110kg
5-110kg
5-110kg
5-110kg

Ca 2 min pause mellom setta.

21-15-9 of:

Front Squat #135
TTB
KB #53
DU
Flutter Kicks (3 count)

Skill
5x5 Weighted Pullups 16kg (2mins rest)
3x10s C2B Chin up Hold (30s rest)
Some Shoulder Touches

WOD
As many rounds as possible in 12 minutes of:
5 Power Cleans (52.5kg)
20 Squats
5 Muscle-Ups
For some reason I fatigued cardiovascularly very quickly!

For time:
50 Medicine ball cleans, 20/14
15 foot Rope climb, 5 ascents @mod 15 Push Press 45#
100m sprint
40 Medicine ball cleans, 2014
15 foot Rope climb, 4 ascents @mod 12 Push Press 45#
100m sprint
30 Medicine ball cleans, 20/14
15 foot Rope climb, 3 ascents @mod 9 Push Press 45#
100m sprint
20 Medicine ball cleans, 20/14
15 foot Rope climb, 2 ascents @mod 6 Push Press 45#
100m sprint
10 Medicine ball cleans, 20/14
15 foot Rope climb, 1 ascent @mod 3 Push Press 45#
100m sprint