5 Rounds For Time

5 Power Cleans 93 lbs

10 Barbell “Evil Wheels”

1-1-1-1-1-1-1

Clean and jerk
(220# 15#pr!)

Then

10 --> 1

Clean and jerk 60%
Kb swing 1.5p

Cindy 10'
5 pull-ups
10 push-ups
15 air squats

then without rest
Diane 10'
21-15-9 reps for time
deadlift @100/70
HSPU

(With loud dubstep music)

4 rounds (with 5lb ankle weights) of:
-run 1/4 mile
-25 flutter kicks
-20 push ups
-20 core exercise, ie sit ups, v ups
-12 biceps curls each arm 25# DB's

800m run
10 rounds of:
10 push press (60% of 1RM)
10 pistols

Did 65# of first 4 rounds. Did 45# on the rest.
Did pistols with a box. Did it with rings on the last round.

800m run again.

Warm-Up
-1000m Run
-Head-to-Toe
-Two Rounds of:
"Bear Complex"
Round 1: Empty Barbell
Round 2: 55-95lbs

"Brenton"
Five rounds of:
100 ft. Bear Crawl
100 ft. Standing Broad-Jump

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Pre-WOD: 5 X 2 Front Squat (worked up to 225)

WOD: 10 Rounds For Time:
-5 Thrusters (135/95)
-5 T2B

Felt ok after having lyrangitis for a week, but this was tough.

Front Squat
1-1-1-1-1-1-1
135-165-185-185-185-195-195

3 Rounds
20 10ft Wallballs (20#)
10 Clean and Jerks (95#)

11:44

8 Rounds:

1 Min. AMRAP Burpees
1 Min. Rest

20,19,17,16,15,15,14,15

push-ups 30 sec with 90 sec rest 3 rounds

17,12,10

8 Rounds:

1 Min. AMRAP Burpees: 22/21/22/23/21/20/21/21
1 Min. Rest

3 Rounds Pushups for max reps in 30 seconds/90 seconds rest
30/22/21