Shoulder Press 5-5-5-5-5 Start at 50% of your 1rm and continue to increase weight each set.
1 rep max is 65, so I did 30x5, 35x5, 40x5, 45x5, 50x5 and for extra credit 55x3

Then for time;

Run 1000m

100 push ups MOD knees

10 snatch (power or squat) 135/95 MOD 45 (light, increase to 55)

Bear Complex - 20kg warm up

Squat Clean:
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 3

Front Squat (bar resting on shoulders, arms straight out in front):
- 20kg x 10

Toes to Bar, Butterfly Pull Up Pyramid (work:rest ratio = 1:2)
- 1 toes to bar, 1 butterfly pull up (can't let go of bar between movements)
- 2 T2B, 2 Butterfly pull ups
.....
- 10 T2B, 10 Butterfly Pull Ups

Ride 5km to finish (start on level 12, then increase level by 1 every 2mins until completed)

Shoulder Press 5-5-5-5-5 Start at 50% of your 1rm and continue to increase weight each set.

Then for time;

Run 1000m

100 push ups

10 snatch (power or squat) 135/95

I killed it on the run...felt fast and good. Push-ups were meh, and I decided 115 lbs. was a better weight for me...so that's what I did. I think I got my time right, but I can't remember whether I was 12 1/2 or 13 1/2 minutes...doh!

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats

3 rounds for time

50 squats

50 deadlifts 155

50 superman

Got the RX for weight but have not done hip extensions before. Felt good on this WOD, weight got heavy right at the very end.

For Time:
300 Double Unders (1000 singles)
100 Burpees

Partition any way you'd like

I did the 1000 singles as I had no suitable rope for double unders (I did try to do double unders for a minute or two and got nothing but lash marks on my arms). I did:
20 burpees
200 singles
20 burpees
200 singles
40 burpees
400 singles
20 burpees
200 singles

26:20

1 x 5 deadlift - max 75lbs

then…

10 deadlifts @ 55% - used 95 lbs
15 sit-ups
20 box jumps (24/20)

AMRAP 8

Completed 3 rounds + 40 reps

15 burpee box jumps (24/20)
15 kettlebell swings (1.5/1.0)
run 250m

4 rounds

My first WOD of the year! Wohoo.

Fight Gone Bad-style:

Prowler Pull (#90)
Situps
Squat
Pushups

90 secs/station
3 rounds

Total score: 284

4 rounds of;

-10 double unders
-5 deadlifts
-5 front squats
-5 back squats
-5 strict press
-10 kb swings (30#)
-run 300m

• all squats done with a 5 pound bar and 4 regular size paint cans full, not sure of weight felt like about 75 pounds