Pre-WOD: 3x5 Back Squats

WOD: 3 Rounds for Time

400 Meter Run
21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

3 Rounds for Time

21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

Thanks to Spence for naming this one. I was able to do everything unbroken, just need to push it a little harder on the runs.

For Time:/21-15-9 reps of:

Power Cleans (Rx 135/95)
Shoot Throughs

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5 minutes: AMRAP

10 T2B
20 DU

WOD:
5-5-3-3-1-1-1
Shoulder Press

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For time:
1 mile run

4 km Imported.

Pre-WOD: 5-5-3-3-1-1-1 Dead Lifts

WOD: Tabata
Air Squats
Ring Dips
Box Jumps
Sit ups

Clean and Jerk (Did squat clean and jerk. Got up to 110#)

EMOM 10 min
5 KB swings
5 Push ups
10 Sit ups

And then Muscle up clinic after that

Run 3 miles

Solo WOD:
* 1000 meter run
* 50 pull-ups
* 50 box jumps
* 50 burpee's
* 1000 meter run

-or-

Partner WOD:
* 100 pull-ups
* 100 box jumps
* 100 burpee's
While first partner is working on the above, other person runs 400 meters, after which they trade off: the first person goes on a 400 m run while the second person continues on the movements where where the first left off.

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM (used 75# bar)

Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1 (used 75#)

+

First Minute
10 Burpee
Second Minute
10 Toes to Bar
Third Minute
10 Alt DB Snatch
3 Rounds

Did max reps instead of 10 reps.