Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

Subbed 95lbs for 115lbs.

Rested probably too much in-between the Sprint and the Snatch. Took a while to calm heart/breathing down.

5 RFT

12 Squat Snatch (115#)
40m Shuttle Run (4 x 10m)
8 Shoulder Press (115#)

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

half ball sit-ups
2x PU/dip

A. Front Squat: 12-8-4, 2min rest
B. 10 sets:
5 burpees AFAP
100m row/run or 20sec AirDyne
3min rest

A. Deadlift: 15-10-5, rest 2 min
B. Partner WOD for time: Partner 1 (P1) does 4 Turkish get ups. Partner 2 (P2) does 4 burpees, then rests while P1 completes Turkish get ups. Switch back and forth until reaching a team total of 100 total Turkish get ups.

A. Deadlift: 15-10-5, rest 2 min
B. Partner WOD for time: Partner 1 (P1) does 4 Turkish get ups. Partner 2 (P2) does 4 burpees, then rests while P1 completes Turkish get ups. Switch back and forth until reaching a team total of 100 total Turkish get ups.

WOD 1 – AMRAP 10 Min
- Run 400m
- 15 Push Press: 75 lbs
- 1 Rope Climb

WOD 2 – Max Reps
- 1 Min. Max Rep Deadlift: 155 lbs
- 1 Min. Rest
- 1 Min. Max Rep Burpees (w/ Jump at top)
- 1 Min. Rest
- 1 Min. Max Row (Cal)

WOD 3 – Chipper
- 15 Power Clean: 55 lbs.
- 30 Push Up
- 15 Front Squat: 55 lbs.
- 30 Pull Up
- 15 Power Snatch: 55 lbs.
- 30 Box Jump: 24"
- 30 Ab Mat Situp
- 15 Thruster: 55 lbs.
- 30 Toes-to-Bar

SCORE 1: 2 + 2/3
SCORE 2: 59
SCORE 3: 14:29

60 pull up
50 swing
40 double under
30 globet squat
20 push up
10 burpee

I used 16 kg KB

PT Class 188 10-22-12

3 mile formation run

5 hill repeats (approx 200m)

Body weight exercises:

Push ups
Air squats

lepoja