For time 5 rounds
10 thrusters
400 meter run
10 pull ups

Three Rounds for Reps of:
Rd 1 Rd 2 Rd 3
14 pound Wallball shots, for one minute 27 22 23 72
75 pound Sumo deadlift high pull for one minute 23 18 20 61
Jumping squat for one minute 18 20 19 56
75 pound Push press for one minute 21 19 22 62
Row for calories for one minute 17 19 20 56

21-15-9
Power Cleans
Dips
Pistols

80 min
WU for 15 min
1.Shoulder press w/ 1 s. pause

2.Single arm DB row
3 x 10/s. x 12 kg

3.Side lat. raise bent arm
3 x 12 x 4 kg

4.a.High face pull
12 x 12.5 12 x 15 10 x 17.5 kg
4.b.Side lat. raise strt. arm
10 x 2 10 x 2 10 x 3 kg

5.Bicep curl & press
8 x 7 9 x 8 9 x 8 kg

6.DB bench press
10 x 8 10 x 9 10 x 9 kg

7.Bicep curl
3 x 12 x 10 kg

8.Strict pull up
3 x 6

Curtis P's and strict (weighted) pull-ups
5-4-3-2-1
Work up to heavy single with good form

Finisher:
Buy in 10 wall walks
Then 3 rounds
Stoplight run
20 kb snatch (10 each arm) 53lbs
20 wallballs 20lbs

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

I only had 40 pounds with me, will do the 60 pound version next time for sure!

4 Rounds for Time of:

25 Push Press - 75/55
25 Situps
25 Sumo Deadlift High Pull - 75/55
25 Box Jump 20"

5 rounds for time
-5 hang squat snatch 65lb
-25 sit-ups

Row 1000m
50 barbell thrusters (45#)
30 pull ups

Making up yesterdays wod before class.

run 800m
rest 2 min
8 min amrap:
5x deadlift@50% of max (165#)
7x burpees over bar
9x toes to bar
rest 2 min
run 800m

first 800m run: 2:35
8min amrap results: 4 rounds + 5 dls
second 800m run: 2:57

30 burpees at end to punish slacking: 1:14