OTM10 , 3reps
korotus jokaisella minuutilla.

Lift: deadlift 5-5-5

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.

5 x 5 Front Squat
That means each set is a significant emotional event

Then for score: 1 minute of each exercise as many reps as possible
Thruster 95/65
Sledge strikes
Pullups
Box Jumps
Rest 1 minute
Then do it again!

Warmup/skill - double unders

5 rounds
15 American Swings (53/35)
12 Toes2Bar
9 Hang Cleans (135/95)
6 Push Press (135/95)
Stoplight Run

Cool down - couch stretch 2 minutes each side

Partner WOD
Complete with a partner
100x kettlebell swings 1.5
100x ohs 75#
100x box jumps 20"
100x SDHP 75#

Todd Stefan was my partner

3 Rounds for time
4x 12' Rope climbs
7x power cleans 115#
50x double unders

Warmup/skill - double unders

5 rounds
15 American Swings (53/35)
12 Toes2Bar
9 Hang Cleans (135/95)
6 Push Press (135/95)
Stoplight Run

Cool down - couch stretch 2 minutes each side

6 Rounds of :
12 Hang Cleans (115/95)
12 Ring Dips

Men's Time to Beat RX'd: 6:20 by Coach Kevin Hughes, Crossfit FTF, Fresno CA
Women's Time to Beat RX'd: 6:30 by RXBOUND, Seattle WA (http://rxbound.blogspot.com)

5 rounds for time:

deadlift x 10 #155
games pushups x 10
squat cleans x 5 #155
run 200m

At the hotel:

500m row (1:52)

various exercises

60 calorie row (3:05)

various exercises