Deadlift
10-10-10-8-6

Bench
10-10-10

Score is the sum of heaviest weights used.

Strength:
Snatch
8 @ 135#
4 @ 155#
3 @ 165#
2 @ 175
2 @ 185#
1 @ 195#
1 @ 205#

3 Rounds for Time:
5 Squat Cleans @ 205#
3 Muscle Ups
20 Double Unders

WOD:
4RFT of:
15 OHS @ 95#
12 Burpees
9 BJ @ 24"

2 min rest then
100 DU for time
1:17

5 min rest then
3x10 touch and go Power cleans @ 95# with fat grips on BB
2 min rest between sets.

Warm Up:
3x
5 Kang Squats w/ 45 lb. bar
10 Push Ups
5 Power Cleans w/ 45 lb. bar

Mobility:
Pain ball on feet

MetCon:
10 Hang Power Cleans @ 135 lb.
20 Pull Ups
30 Wall Balls @ 20 lb.
40 Push Ups
50 Sit Ups
5 Squat Cleans @ 135 lb.

Teams of two will complete reps anyway possible:

5 rounds

30 OHS 75/55 must be good form or coach will strip weight

30 push press 75/55

Bonus: 7 minute Tire flip

each team member can flip tire( one athlete at a time) with each flip worth 5 sec off your WOD time!

100 pull ups
100 push ups
100 sit ups
100 squats
23:15

3 rounds for time:

135 squat clean, 10 reps
24" box jump, 20 reps

M/ 38/ 134 lbs/ 5'-6"
5 rmds of: row 500m + 15 bench press using 135 lbs
This one was a bit harder than I thought. I think that 1 reason I was slower than I thought and it was harder is because I did a DL WOD the night before and my grip was a bit taxed, as well as my hamstrings... I felt BOTH in my rowing early on. I almost never bench so that's always a fun thing to do. I had no spotter so I kind of kept within myself, breaking it up into sets so I was not totally fatigued. I would have liked a spotter to go for it a little more at the end of each set, and minimize the sets, but it was fun.
I had to walk about 150 feet to the rower and back each time, but it was like a nice mini break to catch your breath between movements really.
GOOD WOD.

Back Squat 5-5-5-5-5 Worked up to 225

Then,

12 Front squats 155

21 KBS 1.5p

200m run

4 Rounds

This one sucked after the first two rounds, got real heavy

10 Squat Cleans - 45 lbs
20 Box Jumps - 12"