For time (but not really for time)

50 rounds of:
1 Deadlift @ 65% of your 1RM - 265#
1 HSPU

In honor of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

As Many Rounds as Possible
2 Muscle-ups
4 Handstand push-up
8 Kettlebell swing - 20kg (44lbs)

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders

16:26... until I realized I forgot to do my last set of squats... after lying down for roughly 2min and watching everybody else finish, I realized I went striaght to DU's after the 0 count Burpees, so I got up and did my squats for a time of 19:56.

"King of Crossbar"
1min/ 1 chin up, 2min/ 2 chin up, 3min/ 3 chin up...

"Rock the Floor"
Ekat 2min 20x mb slam/min
Tokat 2min 15x mb slam/min
Kolmannet 2min 20x mb slam/min

Ab Tabata
1. SL Reach
2. Triagle Crunch
3. Lateral Reach
4. ST Arm

4min Walking Lounge

500 m Row
12 Squat Snatches
500 m Row
9 Squat Snatches
500 m Row
6 Squat Snatches

wednesday 111019 olympic/strength

"Lynne", 5 rounds for max reps:

Max rep body weight bench press
Max rep pull-ups

3 RDS FOR TIME

60sec L-sit hold
16 Handstand walk “steps” (substitute alternating shoulder touches in handstand position)
16 Good mornings at 45lbs/30lbs
16 OH squats at 45lbs/30lbs

Kulmasoutu 3x6. Selkäpäivään

5RM clean & jerk* = 75lbs

then

5 hanging squat cleans (135/95) @ 75 lbs
5 push press/jerk

4 rounds

• touch and go with the reps

Skill: 50 of each
Hollow Rocks
Leg Lifts
Supermans
"Heel to Heels"

WOD:
AMRAP 14 minutes
- Row 300 m
- 20 Russian Twist (20#/14#)
- 10 Ring rows

Used a 16# Med ball, 5 complete rounds