Ran a few guys through a WOD today

5rft:

5 deadlift 95#
5 hang clean 95#
5 push press 95#
5 overhead squat 95# *

*5 penalty burpee for every break per round

I would've gone heavier if I were to do it again

5 Rounds:
10 Burpees
11 Thrusters (105 lb.)
12 Slamballs (40lb)

Paired up with Slusher
*Took shots of vodka before 1st round and after 4th and 5th rounds

"Gentle Flow" w/Samantha

Hang Clean 3-2-1-1-1

65(3)-70(2)-75(1)-85(1)-90(1)

90# PR

6-8x1+1+1
Hang squat clean
Front squat
Jerk

E90-120s
Moderate to heavy

A: 3min amrap:
15 Calorie row
15 Power Cleans 50/35
Rest 3:00
3min amrap:
12 Calorie row
12 Power Cleans 60/40
Rest 3:00
3min amrap:
9 Calorie row
9 Power Cleans 70/45
B: 20min EMOM(Optional)
Odd: 18/15 Calorie Row
Even: Amrap HSPU
Choose a number you can hold for the whole workout. Allways leave 3-5 reps in the tank. This should not be a killer workout, find a working pace.

10 front squat @ 70kg
12 pec deck
12 high pull
12 bicep curl

3 x 2 x tempaus + 1 x valakyykky

lisää painoa

3 x 1 tempaus + 1 valakyykky

Unbroken Double Unders

Result: 00:53

Result: 100

12 Min AMRAP:

150 Wall Balls (20lb, 10' target)
90 Double Unders
30 Muscle Ups (full lockout)