15 min AMRAP
7 push press, 135 lb <- subbed 115
10 OHS, 135 lb <- subbed just the bar
15 GHD

5 rounds

cool down
:30/:30r row for distance. 5 rounds.

1000 burpees to target
Timecap 100min

Warmup
* taught a hot girl how to do power cleans

WOD
15 min AMRAP
* 7 push press, 135 lb
* 10 OHS, 135 lb
* 15 GHD

4 rounds + 7 push press + 4 OHS

Cool down
:30/:30r row for distance. 5 rounds.

3 x

30 sec hollowpito
30 sec lepo
30 sec roikunta
30 sec lepo
30 sec terispito
30 sec lepo
30 sec punnerruspito
30 sec lepo
30 sec OH pito tanko
30 sec HSpito

3x5 185#
1x4 205#
1x2 205#
1x4 185#

shrugs: 1x10 205#

10 rounds for time
5 Handstand Push-ups
10 Sit-ups
15 Air Squats
Hice 6 rondas con 8 pistols en vez de squat

10K SKI

1. Snatch - several misses
   2x1 Heavy - 155 1 or 2
   1x2 Heavy - dropped to 135#, but just couldn't hit these today. No idea why, pretty frustrating.

2. Front Squat - nailed these
   1x1 Heavy - 255#
   2x1 Moderate - 205#

3. 3 Rounds for max reps:
   TTB - 20, 12, 10
   Burpees - 16, 12, 10
   KBS, 53/35 - 16, 16, 16
   Wall Balls, 20/14 - 16, 12, 12
   (approximate)
   Round 1, :50/:10
   Round 2, :45/:15
   Round 3, :40/:20
   Bring the same intensity to each round. Report scores as total reps for each round.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Pre-WOD
5X5 Bench Press (Pause on Chest)
(200)

Elizabeth
21-15-9
Power Cleans (135/95#)
Ring Dips