Warmup:
3 rounds:
10 sec samson stretch each leg
10 back extensions
10 GHDs
5 push ups
10 pull ups
10 OHS (45,95,115)

WOD (Rowing Mel):
4 rounds:
Row 500m
10 burpees
10 push ups
10 mountain climbers
10 sit ups
10 air squats

5 Rounds for time:
20 overhead barbell lunges @ 75#
Run 200m
15 clean and jerks @ 75#
Run 200m
10 GHD Situps
Run 200m
(32:35)

For Time
100 DU's (Mod 2:1 singles)
200m farmer's carry (45/25)
75 DU's
200m farmer's carry
50 DU's
200m farmer's carry
25 DU's
200m farmer's carry

Optional post-wod
50 ring dips in as few reps as possible.

~2.4 mile run

7 Rounds

5 Power Clean (50/35)
5 Shoulder to Overhead (50/35)
10 Pistols

1RM Deadlifts
5 - 60% (155)
5 - 65% (175)
5 - 70% (195)

WOD
21 Thrusters (95/65#)
21 Pullups
8 minutes Mobility work
15 Thrusters
15 Pullups
8 minutes Mobility work
9 Thrusters
9 Pullups

3:09 + 1:36 + 0:36 = 5:21

3rds

1 min Negative Ring Dips 13, 13, 13
1min rest
1min Wall Balls 12lbs 20, 20, 22
1min rest
1min Pull Ups 20, 20, 21

3' AMRAP followed by 1' rest: 5x of:
3 Power cleans (135#)
6 pushups
9 air squats

20 reps

Uli Rabeiro
http://www.O2ForEnergy.com
http://www.TwistedStone.com

Strenght: power clean/PJ
1000 meter row
50 pushups
40 v-ups
20 burpees
10 pullups
500 meter row

Strenght: power clean/PJ
1000 meter row
50 pushups
40 v-ups
20 burpees
10 pullups
500 meter row

1 mile run,
10to 1count down:
Push press and oh lunges

Strength 70 pd strict press