1 ROUND FOR TIME
* 30 BOX JUMPS
* 30 KB SWINGS
* 30 TOES TO BAR
* 30 BURPEES
* 30 WALL BALLS
* 30 DOUBLE UNDERS

21, 15. 9, 400m
* THRUSTERS (45kg)
* PULL UPS
* 400m

9-rep maximum for OHS

Ascending Ladder; descending reps
Every weight done twice
5 x 50kg
4 x 60kg
3 x 70kg
2 x 80kg
1 x 90kg
1 x 95kg
1 x 100kg x 1
1 x 102.5kg (failed)

For time 21-15-9 of:
* OHS
* burpee

3 position snatch @ 60kg

every 90 seconds for 10 rounds

100 yard runs - 32 reps

WOD:
16 100M Runs at 5k pace
16 100M Sprints

40 seconds to run each 100 - rest time depended on the speed of the run

did not like this....not even a little bit.

Hang Power Snatch
1-1-1-1-1-1-1

Partner WOD
1-2-3-4-5-6-7-8-9-10
Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
Perform this with kb cleans (partner not working hold bell in rack position)

Then perform this with kb Push Press (partner not working holds bell in OH position)
*Burpee penalty if bell has to be set down

Partnered with Brandon (44lb. KB)
Clean - 5:55
Press - 4:14

(Hang Power Snatch + Power Snatch +Snatch Balance + OHS) X5

7 rounds for time:
*8 muscle ups
*22 yard farmer's walk (2x20 kg)