For time, 3 rounds of:
* 10 power snatch (50/35kg)
* 10 pistol squats (5/5)
* 30 DU

for Time: 21-15-9
- Thruster (95,65)
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

5X5 Bench Press
45-55-65-75-80
5X5 Dead Lift/ 5 Clean Pull Hang

85-85-85-95-105

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under (50 singles)

4 rounds + 9 T2B

5 rounds with 2 min rest after each round

5 power cleans -75
10 burpees
100m run

5 rounds with 2 min rest after each round

5 power cleans 155#
10 burpees
100m run

I felt fine on this one, and I was hauling some serious arse on the run/sprint. The two minute rest between rounds was actually a little too long IMO. Ninety seconds would have been better. What's really funny is that I used to think 2 mins. between sets of an exercise was on the shorter side in terms of rest...now it feels like an eternity!

The aspect I did like about this one is that there wasn't any incentive to coast or meter out my energy. Knowing I had a rest allowed me to blow it out full blast. I would like to see more of this type of workout in the future. It is more explosive, and less endurance focused. During many of our WOD's I feel like I'm saving myself for later rounds. I sometimes find that I actually do more work in the last round than the prior ones, when the end is closing in and I realize I have excess energy to burn.

20 min AMRAP

10 Reverse Wallball 20/14 10ft

10 KBS 1.5/1pood @18 Kg

10 Box Jump 24/20

10 Rds + 5 Reverse wall balls @18Kg

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

Deadlifts @ 1.5x bodyweight = 265 lbs
Bench press @ bodyweight = 175 lbs
Power cleans @ 3/4 bodyweight = 130 lbs

Snatch Balance
3-3-3-1-1

135-155-115-145-165

Then run 1mile for time.

15 X 1 Bench Press @ 70 LBS

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WOD: For Time

-1000 Meter Row
-100 Air Squat

5 Rounds for time of:

10 Back Squats #185
15 Ring Dips
20 Pullups