There is no description for this WOD as it is stat.

3 Rounds For Time:

400m Run

21 Kettlebell Swings (1.5/1)

12 Pullups

Dead lift: 165#

HSPU: 85 - 40# overhead press instead
Squats: 198
Push ups: 62
Pull ups: 15

Partner WOD
200m team run
25 Partner dl 160/120/100
50 wall ball
200m team run
20Partner dl 160/120/100
40 wall ball
200m team run
15 Partner dl 160/120/100
30 wall ball
200m team run
10 Partner dl 160/120/100
20 wall ball
200m team run
5 Partner dl 160/120/100
10 Wall balls
*Split reps on deadlift &wall balls

150 min

Skill: ring MU practice for 45 min
10 MU

1.Weightlifting
B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range.
52,5 52,5 55 55 57,5

2.Strength
A. Back squat – 4 x 5 @ 78-82%, rest 3 – 4 minutes between sets

B. Alternate (1 set of each for 4 rounds)
B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2.
20 15 15 15 lbs
B2. Barbell rollout – 4 x (6 – 8), rest 1 – 2 minutes before B1
6 8 8 8

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Skill: Work on 1 Leg Box Jump - These sucked, and apparently my left leg does not work as well as the right leg

4 Rounds:

30 Wallball 20/14lb

30 KBS 1.5/1pood

200m Run

21:19
Thought I would be able to do this one quicker but was really sore from this being day 4 without a day off.

3.3.3.3
Backsquat

110lbs (I think) back squat, Didnt do WOD b/c of pain.

120 min

1.Weightlifting
A. Split jerk w/ 2 sec pause – 15 x 1 @ 65+%, go every minute.
42,5 42,5 45 / 45 47,5 47,5 / 50 50 52,5 / 55 55 57,5 / 57,5 60 60

B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 – 90 seconds.

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

2 Power clean 2 front squat 1 split jerk 10 box jumps

5 x 5 OHS @ 95lbs

50 DU
40 Burpees
30 AS
20 Chin Ups
1000m Row