FOR LOAD

2x2x2x2x2x2x2x2x2x2 (2x10)
Deadlift with 1 min. rest in between sets

4 Rounds

400m run

20 Box Jumps 20/24

10 Deadlifts 185/135

5 Wall walk ups

90# DL, 10GHD Situp & 10GHD Back extension sub per wall walk up. Did use the 20in box.

Deadlift 1-1-1-1-1-1-1
315-375-405-435-465-470-475

FOR LOAD

2x2x2x2x2x2x2x2x2x2 (2x10)
Deadlift with 1 min. rest in between sets

135-155-185-205-225-235
(245 is my last known 1rep max deadlift and my back is still bad, so i suppose this is decent)

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Cycling for five minutes pre WOD

15 One arm kb press ( 26 lbs)

30 One arm kb swing (17,5 lbs)

100 lying down an move kb back and forth to each side of the body (26 lbs)

kb 44 lbs! Was easier than i thought switching to a heavier kb.

Cycling for five minutes pre WOD

Completed the set with

100 lie down and move kb back and forth to each side of the body (26,5)

30 squats with (17,5 lbs) kb in each hand

60 back extension

10 minute AMRAP:

5 ring dips

7 hang snatch (55/75)

9 box jump overs (20/24)

2-2-2-2-2-2-2-2
Front Squat
225#start-265#finish

Then:

Power Clean- 265# 1RM

As team of 4 with one person at each station:
1 min of each for max reps:
box jump (18")
dumbbell push press (20#)
jumping lunge
ball slams (16#)