Today we shift back to weightlifting.

Bench Press 5 sets (10,7,5,3,1 reps)
Deadlift 5 sets (10,7,5,3,1 reps)
Run 400 meters
Rest 5 minutes
Run 400 meters
Rest 5 minutes
Run 400 meters

Weightlifting exercises and runs must be completed within one hour.
Report your total weight lifted and the three 400-meter times.

Dead Lift 1 RM

21 - 18 - 15 - 12 - 9

KB Swings
Push Ups

8:56

10 Rounds

6 Thrusters @ 43
6 Push ups

10:34

5 RFT

10 Squat Cleans - 45 lbs
10 Tuck Jumps
20 Single jump rope

12:25

Clean Ladder - start at 205, add 10 pounds every minute

new PR - 255

2 RM for Front Squat - 275

Heavily Modified CompWOD "Admiral"

Original:
3 RFT:
20 Burpee Pull ups - six to ten inches above max reach
20 Front Squats, 155
20 Box Jumps, 24/20 - games standards

I did 20 Burpee Pullups and 10 Front Squats @ 155 for 3 rounds - ~ 12min (people kept resetting the clock)

20 AMRAP

10 24' box jumps
10 pull-ups
20 Kettlebell swings
20 push-ups

Etabler 1 succesfuld Snatch hvert minut i 15 min.
Du har så mange forsøg hvert minut som du kan nå.

0,5 km intervaller gange 10

5 Pullups
10 Pushups
15 Squats
AMRAP

14 +5 Pullups
Happy to get 5 more pullups than last attempt. Concentrated on form more as well. Did not slop into the last few rounds.