Pre-Wod:
5 X 3 Strict Press (135, 145, 155, 165, 175)

WOD: 10 rounds for time (15 minute cap)
-5 Toes to Bar
-10 Hand Release Push Up
-20 Double Under

For Time

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

Burpees

Hang power cleans 95/65

Abmats

Push press 95/65

This got heavy, but slogged through it. SO. MANY. BURPEES.

Front squat 10-7-5-2-2-5-7-10

Annie
For time do:
Double Unders and situps
50-40-30-20-10

100/75cal for time

*Feel free to change this number if 100/75 is out of your reach at the moment. As long as the test/re-test cals are the same thats all
that matters.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

*Used 50# KB and had thick grip for pull-ups

5 snatch
5 OVHS
10 med ball push ups

**never a good squat on the OVHS

ME UB Muscle Up's

13

Take 20 minutes to establish a 1RM

135/155/185/205/225/245/275(F)/265

Barbell row 3x20 30kg
Shoulder press 3x10 30kg
Push press 3x5 40kg

Lateral raises db 3x10 8.5kgx2
Frontal raises db 3x10 8.5kgx2
Back flyis db 3x10 8.5kgx2

Barbell curl 3x10. 30kg
Hammer curl 3x10 8.5kgx2
W curl / hold other hand 3x10

Biceps curl bb 3x10 20kg

45min cardio (running, rowing, skiing etc)