10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

1) 1 Rep 80% 1RM Deadlift every 30 seconds for 5 minutes.

2a) Bench Press 1x8 @ 80%, 2x5 @ 85%, 2x3 @ 90%
2b) Weighted Pull Ups 1x8, 2x5, 2x3

WoD:
9 muscle ups
50 split lunge jumps
30 wall balls
7 muscle ups
40 split lunge jumps
20 wall balls
5 muscle ups
30 split lunge jumps
10 wall balls

10 minutes, EMOTM:
1 Power snatch (I did #50)
1 O/H Squat

For time:
15-12-9-6-3
Power snatch (115/75) (I did #50)
Bar facing burpees
Post WOD:
Tabata situps

skill
EMOM for 7 minutes : 1 strict MU and 1 kippin MU (on rings)
EMOM for 10 minutes: 20 DU's

workout
as many reps as possible in 5 minutes of:
squat clean thrusters 65kg

Skill
EMOM for 3 minutes: 10 Strict Ring Dips

WOD
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean Thrusters (65kg)

Endurance
4x600m Run (2mins rest)
2:31 - 2:34 - 2:36 - 2:41
I could have gone a bit faster but I felt like I wanted to puke.

18 Thruster @30# DBs
10 Box Jumps
20 Wall Ball
10 Dips

up/down/up/down ladder

Five rounds for time of:

Run 400 meters
30 Box jump, 20 inch box
30 Wall ball shots, 20 pound ball

Did P90X Ab Ripper X afterwards for a cool down.

Five rounds for time of:
10 deadlift (bw) --> 225#
10 KB Swing 72# --> 70# db
10 pull ups

DLs were really hard after the second round.

5rds for time of :

500 m row
15 reps Bech press @60 kg

Sammenlign med 300912. Sprang i stedet for roing.

SWOD
15:00 to find 1RM DEADLIFT...340#

WOD
7 rounds:
-20 Flutter Kicks
-05 Burpees
-15 Pull-ups
-20 Sit-ups