3x5 Back Squat:
105-115-125lbs

Three Rounds of:
"The Chief"
3 Cleans (95/135lbs)
6 Push Ups
9 Air Squats

3 Minutes on, 1 Minute rest.

This workout is normally done in 5 Rounds (with 1 minute of rest between each 3-minute round). We were trying to incorporate a >15-minute met-con into our WOD, so we decided to do three rounds. Also, I started with Hang Cleans, but Scott corrected me after the first round.

10 Rounds + 6 Cleans
36 Cleans
60 Push Ups
90 Air Squats

BW: 130lbs

Every minute
3 power clean + 3 stoh

5x5 (85%)

Pre-WOD:
5x2 Strict press (95, 105, 115, 125, 135)
5x2 Push press (135, 135, 145, 145, 145) forget the push press weights but something like that...

WOD:
Choice of Isabel or Randy

Isabel -
30 snatches for time, 135/95
used 115

Randy -
75 power snatched for time, 95/55

Post WOD:
Sit-ups - Weighted then Unweighted
15, 10, 5

4 rounds:

20s hand stand
15 sit ups
10 push ups
10db rows, 10kg db each hand
10 squats with 20kg
10 tricep movements

Back Squat
4x4
3s. Pause at the bottom.
Rest as needed.

20, 19, 17, 12, 15, 15, 15, 12, 12, 12

My counter lost count of the rounds... pretty awesome!

2 sets:

50 cal Assault Bike
1000 m Ski Erg
2000 m Row

5min rest

5 tng snatch every minute

Thor Complex

squat snatch + snatch balance + ohs@AHAP