For Time:
10-9-8-7-6-5-4-3-2-1
DL 80/45
Ring

Test: Squat wide/Get into a deadlift with a wide-ish sumo stance
Wod: 2-3 minutes in the couch, and the horror that is the reverse ballerina Spealer stretch.
Re-Test: Forward roll to stradle…Just kidding, use the same movements as before.
Pay close attention to how your pelvis wants to rotate in the bottom of the squat. Tight Adductors typically will drag the pelvis into a posterior (spill water out the back of your pelvis) position. Can you stay tighter with less effort after working on the reverse ballerina?

http://www.mobilitywod.com/2010/09/episode-14-celebrity-goat-death-match-chris-spealer/

100 Burpees for time

For Time:
Deadlift 20
Run 400
Overhead Squats 20
Run 400
Burpees 20
Run 400
Pullups (C2B) 20
Run 400
Box jumps 20
Run 400
Squat Clean 20
Run 400

3 rds:

5min run
5min row
5min bike erg
5min rest

Go 80-90% of max HR.
Goal is to be in the zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from gym library

Smolov week 2 day 1

Askelkyykyt (tanko niskassa)
20 @20-30-40-50-50kg

12min AMRAP of:
* 15 hang snatch (@50%of 1RM snatch)
* 15 T2B
* 30 DU

13min AMRAP
10 x OHS
8 x KBS
6 x b-o-b
4 x HSPU

6 rounds for time:
* 400m run
* 30 air squat
* 20 push-up
* 10 pull-up

TEAM WOD (cambio ogni giro)
AMRAP 20'

150 m rowing
7 cluster @60 kg