In 15 minutes:
Overhead Squat 1 rep max

In 10 minutes:
Overhead Squat 15 rep max

Rest

As many rounds as possible in 5 minutes:
5 Overhead Squats
10 Toes to bar

Find a heavy single of squat clean to OH. (90)

For time:
7 rounds
3 power cleans (65#)
4 HSPU (modified to pushups on bars)

60 min

For 60 min:
2 min bike
2 min airrunner
2 min bike
2 min row
HR 126/149, NB only

135lb Clean & Jerk

Or is it a clean & press
Or is it a ground to overhead

I've heard all three, but have never seen a ground to overhead. Anyone know the REAL standard.

Either way - it kicks my a**!!!

WOD: For Time

20 Deadlift 135/95

200m Run

20 KBS 1.5/1pood (did 18kg.... no 16kg left)

200m Run

20 Front Squat 135/95 (HARD!)

200m Run

20 Burpee

200m Run

20 Pull-up

200m Run

Box Jump 24/20

200m Run

20 Lunges

200m Run

60 min
A. Easy row for 40 min, NB only
134/149
7893 m, 2.32.0/500 m
B. Mobility work for 20 min

Back Squat

3-3-3

Followed by

10-9-8-7-6-5-4-3-2-1 reps of

Hang Power Snatch (56lbs)

Barbell Burpee 180's

50 deadlifts
50 burpee over bar
50 frontsquats
50 Abmat situps
50 Walking lunges with barbell
50 box step ups barbell

Women 50kg
Men 60kg

Shoulder Press Lift 11

WOD:

3 Rounds

30 Hang Squat Clean 95/65

30 Pull-up

600m Run

I only did 2 rounds @ 50# b/c I needed to get to work. This was a hard one!

3x70%
3x80%
3+x90%