The run was measured out as a back and forth run from a point 400M out and back; we did this 6x and then did a 100M back and forth to end it. Odd, but effective.

BW: 127.5lbs

3 rounds for time:

25 x 16kg dumbell swing right arm
25 x 16kg dumbell swing left arm
10 x 40kg barbell hang cleans

150 kettle bell swing @ 16kg for time

9 Deadlift (65 lbs)
12 Push-Ups (Hand Release)
15 Box Jumps

You completed 5 rounds plus all 9 deadlift in 10 mins.

-Benchpress 5x5 max 65kg
-Strict shoulder press 5x5 40kg strict 50kg push press

-3 x 5 baby bar MU, jalat lattialla.

200 x American KB Swings @ 24/34 kg

• 10 cal assault bike penalty for each drop *

500 m row
then
30-20-10 Hang power cleans 65lbs then 70lbs (Thanks Aaron)
pull ups
kettlebells 1 POOD
burpees

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Had to use bands on the pull-ups after about 30...

1 minute AMRAP per exercise with a 1 minute break between rounds

WOD:
Ring Rows
Box Jumps
Wall Ball Shots
Burpees
Overhead press