4RFT
18 snatch high pulls 30kg/20kg
18 box jumps

5 rounds for time and load:
8 unbroken hang power clean
6 STOH
4 thruster
50 du

TC 15min

Ring holds 20-30s

Up position
Down position

A-Helen-RAP

As many [complete] rounds as possible in 25 Minutes of:
400 Meter Run
21 Kettlebell Swings (35/55#)
12 Pull-ups

result: 5 complete rounds

Deadlift 5.5.3.3.1.1

5 min rest:

DU 50.40.30.20.10

HSPU 10.8.6.4.2

275/315/365

I tore the timed portion of this WOD a new a-hole. The only thing that slowed me down were rounds 2 and 3 of HSPU's. I split both of them into two sets with a very short rest. I did 40/10 on the first round of DU's, and 20/20 on rd. 2. Everything else was unbroken.

My deadlifts felt really weak though. I have to work on my technique and work on keeping my back from rounding.

A.) 3 Rounds @ 70%
1 - 15 back extensions
2 - 15 bar bell row

B.) Overhead Squat 5x45-5x65-5x85-5x85 @ 3211; 80% Rest 60 Seconds

C.) 3 Rounds For Time (12 Minute Time Cap)
25 Kettlebell Swings @ 53#
25 Burpees

D.) Side Bridge 60 Seconds per side

EMOM

10 Jump Rope (add 10 every minute)

1 Wall Ball rep each minute, increasing by 1 each minute.

For time:
25– Sumo Deadlift High Pull (115/75)
8 – Burpees (Games standards)
50– Ground to Overhead with bumper plate (45/25)
2– Rope Climbs
75– Ball Slams (16lb dyno-max)
2 – Rope Climbs
50 – Walking Lunges
8 – Burpees (Games standards)
25– Goblet Squat (53lb/35lb)

For the team WOD double all of these and 1 person works while the other rests.

Strength:
7x2 back squats, increasing weight

MetCon:
20 calorie row
30 burpees
40 ground to overhead (95# M, 65#W)
50 Toes to bar (2:1 sit-ups if needed)
100 ft. walking lunges w/ weight overhead (45# M, 25# W)

200m run

Back squats felt really good...

45/65/75/85/95/105/115

The row and burpees felt pretty good, then the ground to o/h killed me. I used 55# and did power cleans and push presses and my shoulders got tired real quick. I did 10 toes to bar before I decided to sub out the rest for sit ups, then did 70 sit ups and thought, "Okay, your shoulders are better, go finish them up on T2B!" so I did 5 more toes to bar to finish that up. Lunges were challenging but doable, used the 25# weight overhead.

Final time was 25:27

2RFT
500m row
28 push presses 40kg/30kg