5 rounds of 3 min with 1 min break between each round
In each 3 min round, get as many rounds of possible of the following:

• 3 cleans (135/95)
• 6 ring rows
• 9 air squats

Record total rounds.
5+4(3 clean)+4(3 clean)+3(3 clean and 6 rows)+3

For time
9 Mu/pull-up
18 T2b
27 kb swing 32/24kg
36 cal ski
72 sit-up

5 rounds of 3 min with 1 min break between each round
In each 3 min round, get as many rounds of possible of the following:

• 3 cleans (135/95)
• 6 ring rows
• 9 air squats

Record total rounds. Yo momma so fat her patronus charm's a turkey leg. And the sorting hat put her in the house o' pancakes.

4 + cleans
3 + ring rows
3 + cleans
3
3

5 Rounds

400m Run

10 KB Thruster R Arm 1.5/1pood

10 KB Thruster L Arm 1.5/1pood

15 K2E Didn't make contact (more like knees to armpits)

This was exhausting! I kept thinking how I wanted to quite or lower my weight, I know its bad if I'm thinking that in round 2! But I made it through! Realized after the WOD if I reversed my grip I could actually make K2E contact so now I know for next time

Skill/WOD
4 LW (25# DB)
40 Shoulder press (85#)
30 Hang Clean (105#)
30 Burpees
40 Pull ups
30 Wall ball (20#)

500m swim, 10km cycle, 3km run - complete each separately on the same day and record time. Add together for score.
If doing at gym, replace swimming with 2000m row.

Skill
Snatch & Jerk
3x10 Weighted Deficit Pushups 10kg (60s rest)

WOD
Five rounds for time of:
12 C2B Pullups
12 Burpees
This one was great!

Speed/Resistance Work:
Banded Bench Press
60 LBs (30% of one-rep max)
Tangerine Bands, double wrapped
12 rounds; 2 reps per round

Auxiliary Exercises:
3x 10 J Press (75 LBs)
3x 10 Bandbell Bar Press (Bambo bar with 72 LBs of KBs)
100 Tricep Press Purple Band
2x 2 minute Flutter Kicks
2x 2 minute Plank Hold

AM: 60 min
Warm up for 5 min
1.Rowing intervals
8 x 4 min on:2 min off @ VK2-MK pace
- Pace: 2.08, 2.07, 2.06, 2.05, 2.04, 2.04, 2.04, 2.03, avg. 2.05/500 m
- Watts: 167, 171, 175, 179, 181, 182, 183, 187, avg. 178
HR 163/186
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power snatch + snatch 1+1
Go every 90 s. x 12, start @ 60 %

Pause at the bottom for 3 seconds