5 rounds

12 thrusters #95
200m run

Strength / Skill Work:
Squat Clean 25 minute skill work or find your 1RM (one rep max)

8 times each exercise
20 seconds work, 10 second break

Weighted Jumping Lunges (45/25)
Dips or Ring Dips
Plank Holds

SWOD: power clean 1RM: 145lbs

DWOD: Every 30 seconds:

Perform 1 Power Clean and 5 KB swings (40lbs - could have gone heavier) every 30 seconds for 8 minutes.

deadly workout.. posterior chain killing me

DWOD: Complete 5 rounds:

10 Lateral KB Swing RT - 1.5 pood
40 yard Shuttle Run
10 Lateral KB Swing LT - 1.5 pood
40 yard Shuttle Run

rounds were 52, 60, 50, 52, 53 seconds

*60 second rest in between hand

lower back DEAD

Front Squat
5-3-1

Cashout:

for time:
Max Front Squats in 3 minutes (95#)
800M Run
50 Box Jumps

15min AMRAP
5 Squat Cleans 155#
10 Ring Dips
15 Ring Rows
20 Sledge Hits 20# hammer

4 rds +8 Ring Dips

3 Rounds for Time

200 Meter Run
20 Thrusters @ 43#

Five rounds for max reps of:

Body weight bench press
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

11-27
10-24
6-20
5-19
5-20

21-15-9
Russian Kettle Bell Swing (70 LBs)
Push Ups
Box Jumps (24")
Double Unders (42-30-18)

In teams of 2, 12minute AMRAP.
While 1 person runs 200m the other completes:

5 x 24kg KB swings
5 x 16kg KB snatch (each arm)
continue KB movements until the run is complete then swap.