1) Thrusters 3-3-3-3-3-3-3
95-115-135-145-155-165-175

2) Pull Ups 5-5-5-5-5
35-45-55-65-75(3)

WEDNESDAY 120215

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

As Rx'd (love when I get to write that)

26:33

1 RM max Deadlift (275#)
1 RM max Turkish get-up (53#)

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee
• 50 KB Swing (53,35)

5 rounds of:

2 minute rounds followed by 2 minute rest:

• 200M Run
• 10 Thrusters (95)
• As many CTB pull ups as you can*

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

10-5-3-2-1-1-1-1-1
95-115-135-145-155-165-175-175-175-175

Squat Snatch
1-1-1-1-1-1-1

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

5x5 deadlift (205)

*5 rounds of:
-5 hang clean (95#)
-55' bear crawl
-5 burpee pull ups

• may have only done 4 rounds so i did an extra one after time stopped, then attempted some muscle ups and rope climbs just in case i missed a round

Front Squat 3-3-3-3-3
80-90-100-110-120-125 (doing extra round for new PR)
Then continued with 1-1-1 for new PR:
130-140 (fail)-140(success!)

Post-Valentines Day Massacre aka the Filthy Fifty AMRAP

As many rounds as possible in 20 minutes:

10 Box jump, 20 inch box
10 Jumping pull-ups
10 Kettlebell swings, 1 pood
Walking Lunge, 10 steps
10 Knees to elbows
10 Push press, 45 pounds
10 Barbell Good Mornings 45 pounds
10 Wall ball shots, 14 pound ball
10 Burpees
10 Double unders

4.4 Rounds!