10 rounds

10 Deadlift 185#
10 Lunges (with 45# plate overhead)

1000 m run
100 push-ups
10 snatches

1st WOD:
30 Power Snatch (135#) - Time: 4:59

2nd WOD:
50 Double Under
250 M Row
100 Double Under
500 M Row
50 Double Under
250 M Row
Time: 12:53

4 Minutes - Box Jumps
3 Minutes - DB Snatch (45#)
2 Minutes - KB Swing (1.5 pood)
1 Minutes - Burpees
-total Reps of 155

5 Minutes Rest

Death by Clean & Jerk
-I got through round 7

2 Rounds

500 M Row
20 Wall Ball
500 M Row
20 Pull Up

Pull ups after rowing suck!

20 minutes AMRAP:

30 box jumps
20 push press (115# M; 75# W)
30 pull-ups

3 rounds + 30 box jumps/5 push press (95# push press)

Rough workout.

21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Wallball @ 20#
KB swings @ 1.0 pd (45#)
Push-ups

14:28

50 Knees to Elbows

bw 166

• Rowed 1 km at better than 1:55/500m pace

• 8 Tabata intervals (30/30) all out around 430 Watts each interval

• Rowed 1 km at better than 2:00/500m pace

5 Rounds

10 Body Weight Deadlift

20 Wallball 20/14

30 Lunges

Metcon:
For time, 21-18-15-12-9:
-Clapping Push-ups
-Sit-ups