21 reps with right hand: OH walking lunges, KB swings, KB squats, and then
21 reps with jeft hand: OH walking lunges, KB swings, KB squats

15 reps . . .

9 reps . . .

Two Person Team
10 rep max-tag other team mate and switch
60 strokes on rower
150 push ups
60 strokes on rower
150 kettlebell swings @24kg, resting team mate holds their kettlebell while you swing
60 stroks on rower
150 box jumps
Time: 27:20
Finisher
3 round relay
10 metres, 20 butterfly situps, return and tag partner
Plus
10 metres, 10 toes to bar, return and tag partner

@ Ironskull

3 rounds, 1 minute on each station, 30 second rest between rounds
10kg wallball to regulation height(10feet)
SDHP 40kg barbell
box jump
push press @40kg
burpees (instead of rower)
Total count:191

This being the second WOD on this fine Saturday, killer.
I was gasping for air most of the time, quads and calves screaming.
This fight did go bad!
I made it through, but it was 16 minutes of horrible

a. 10-9-8-7-6-5-4-3-2-1
handstand push up reverse
ring pulls

b. 75 overhead squat
5 pullups each time you put down the barbell

Time: 4:48 @ 20kg

1 minute max rep x 3 rounds
Burpees
Power snatch @35kg
Box jump
Squat thruster @35kg
Chest 2 bar pull ups
1 min rest
Rd1-63
Rd2-62
Rd3-57
Total:192

3x5 clean and jerk
3x5 dead lift
90kg,110kg,120kg
130kg 1 rep
140kg 1 rep
New pb on dead lift!
3x5 shoulder press @40kg

5-3-2-1-1 thruster 140# pr

"MURPH" with 15# weight vest
run 1 mile
100 pull ups
200 push ups
300 squats( sub 150 sit ups/150 squats
run 1 mile

Squat:
245 x 5
280 x 5
315 x 8 (needed to get lower)

Deficit deadlifts: 3 x 10 @ 240, 275, 320

Military Press:
95 x 5
110 x 5
125 x 9

Close grip bench 3 x 10 @ 135, 165, 195

Core:
5 x 10 GHD situps

Event 1:
Deadlift 1 min AMRAP @ 185lb
- 53 reps (1st place)

Event 2:
8 min: 1000m row followed by 75lb sandbag bear hug carry for distance
- 1st place

Event 3:
50 squats, 50 HR push ups, 50 situps, and 25 box jumps followed by a 1 mile run
- time: 11:25ish (1st place)

3 Rounds

800m Run
30 Squat Cleans 40/30
30 Pull ups