Back Squat:

A. 15-15-15-15
or
B. 10-5-3-2-1 (135, 185, 225, 275, 285)

Optional: Squatting Annie
-50-40-30-20-10
-Double Under
-sit ups

20 min AMRAP

400m Run

30 double unders

20 KBS 1.5/1p

10 clapping push ups

3 + 10 KBS

zzzzzzzzz

21,18,15,12,9,6,3
Burpees
Box Jumps 24"

80 Air squats

AMRAP in 12min of:

10 squat cleans @ 95#
20 sit-ups
400m run

3 rounds

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

-Buy In-
Deadlift 5/3/1 – Week 2, Cycle 2
70% x3, 80% x3, 90% x3+
(205x3, 235x3, 265x20)

WOD
2011 CrossFit Games Open WOD 5
As Many Rounds As Possible In 20Min Of:
5 Power Clean 145/105
10 Toes To Bar
15 Wall Ball 20/14

7Rds plus 5PC, 10T2B, 14 WB - Rx'd

Rest 5 Minutes

-Cash Out-
5 Minutes of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) for Max Rounds
5Rds + 5PU's, 10PshU, 13 Squats

21-15-9 for time of:

Thruster, 75 pound
Push-ups
Kettlebell swings, 35 pound

There is no description for this WOD as it is stat.

120 min

1.Skill
A. Jacked gymnastics workout from 25.10.2017 / ring MU practice
- 2 x 5 small swings
- 2 x 5 full swings
- 3 x 1 ring swing + hips to rings
- 5 x 1 ring MU

2.SPP (Conditioning)

A. For time
9 – 7 – 5 – 3 Squat snatch @ 60/40kg /135/95lbs) > 35 kg
9 – 7 – 5 – 3 Ring muscle up > turn w/ purple band
Time cap. 12 minutes
Result: cap + 5 reps

REST 10 minutes

B. 3 Rounds for time
30/20 cal Assault bike
20 GHD sit up > v-up
10m Handstand walk > 30 sec HS hold ntw
Time cap. 15 minutes
Result: 11.32

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge Flow