200m farmers walk, 32kg/24kg Kettle bells
400m sand bag carry (go heavy 20-30-40kg )
1000m run

Heavy 1

Pre-Wod: EMOTM for 15 minutes-
-2 Power cleans: touch and go (#75 for the first 5, increased to #85 for the rest)
For Time:
-100 KB Swings (53/35)
--200 meter run every break when you put the kb down.
Broke at rep 50 and 80, ran 2 200m laps.

Post:
- 3 Minute Plank

BB Gymnastics

5X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. [110lbs]
Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect back position.
5X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec. [45lbs]

Conditioning [DNF]
For time.
30 T2B [scaled]
20 KB Thrusters 24/16kg (both arms) [16kg]
Row 1k
20 KB Thrusters 24/16kg (both arms) [16kg]
30 T2B

100 cleans (65lbs)

8 Push ups
9 Box jumps
10 squats

1 minute rounds completing pushups box jumps squats and as many cleans in 1 min until 100 cleans completed.

6x2min
ROW 15kcal
SQUAT w/15KG
2min rest between

On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)

I tell see the Kettlebell Swings were starting to bug me, so I switched to just doing Push Presses and Pull-Ups every minute on the minute.

The weight was Rx'd, but the workout was pretty pathetic, to be honest...

A: Power snatch 3-3-3-2-2-2-1
B: Strict chin ups 3set
C: OH Cable triceps extensions 1xdrop set

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

I scaled this workout down to 95 pounds, and really struggled getting my Squat Snatches done properly. Since sprints are out of the question at the moment, I changed out the 40m Shuttle Sprints for sets of 15 Push-Ups.

Seven rounds for time of:
30 kg pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 11 kg medicine ball