Strength/Skill
Deadlift
3x3x2x2x2

WOD

4rds of this for time:

5 Deadlift (275/190)
10 Ring Push Ups
10 Box Jumps (24/20)
10 Burpees
200m Run

WOD: On The Minute Every Minute For 15 Minutes:
-1 Squat Clean
-1 Front Squat
-1 Thruster
(135 for first 5mins, 155 for last 5mins)

Post WOD:
Partner 4 X 400 Meter Run (1:1 Work/Rest)

WOD

3-6-9-12-15-18-21

Push Ups
SDLHP (Barbell 75/55)
Toes to Bar

Cash out, you select---2 Chicken Runs or 10min on the bike

"Sweet Pea"

50 DU's 200 singles
10 Box Jumps
40 DU's 200 singles
20 Box Jumps
30 DU's 150 singles
30 Box Jumps
20 DU's 100 singles
40 Box Jumps
10 DU's 100 singles
50 Box Jumps

Strength/Skill

Push Press
3x3x3x3x3

WOD
3rds of this for time:

15 KB Swings (1.5/1 pood)
400m Run
10 KB Clean & Jerk (1.5/1 pood) - red
400m Row

For time

50 back squats (75 lbs)
40 pushups
30 situps
20 jumping jacks
10 superman back extensions
50 front squats (45 lbs)
40 pushups
30 situps
20 jumping jacks
10 superman back extensions
50 overhead squats (27 lbs)
40 pushups
30 situps
20 jumping jacks
10 superman back extensions

Strength/Skill

Back Squat
3x3x3x3x3

WOD
7rds of this for time:

7 Dips
7 Lunges (each leg)
7 Tire Flips

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

-Buy In-
3x5 Front Squat w/ 77kg

WOD
For Time:
21-15-9
Overhead Squats (135/95) used 62kg
Box Jumps (24/20)

-Cash Out-
3 x 12 Weighted Step Ups
10kg plates

Pack
Three rounds for time of:
15 Pull-ups
20 Burpees
65 pound Sumo-deadlift high-pull, 15 reps

Women - 45