1 RM Squat Clean

WOD

400 m run
100 pushups
75 KBell swings (#53)
50 Toes to bar
400 m run

alt.
3 rounds 1-4 ropeclimbs
3 rounds 10/20 pistols/leg
alt.
3 rounds 15 push jerk @40-60%
3 rounds 15-25 ghd situps

400m run
21kb swings (35#)
12 pullups

"Pheezey" - 3 rounds for time, of:

5 Front Sq. 165 lbs/115 lbs (*did 145)
18 Pull-ups

5 Deadlift 225 lbs/155 lbs (*did 205)
18 Toes-to-bar
5 Push Jerk 165 lbs/115 lbs (*did 145)
18 Hand-release push-ups

Every 20s for 10 min (30 reps):
1 power snatch

For time:

30 Squat Clean and Jerks, 155 lbs / 105 lbs (did half with 135 and then finished with 115)

then

Three rounds of:

20 Double-unders
20 Kettlebell Swings, 1.5 pd / 1.0 pd

10 min amrap of:

burpees x 7
pull ups x 7 but no butterfly. you can kip.
double unders x 20

notes:

so yah coach Ronnie decided to throw a wrench in this and not let me butterfly :)
my doubles werent on and i yelled an expletive in the 1st round. all in all a good wod especially after prowler fun.

PS I HATE BURPEES

6 rounds + 1 burpees

AMRAP for 8 min:

10 pull ups
10 burpees
10 ab mat sit ups

Row 5021 m
Motstand: 3
Tid: 24 min 13 sek (ca. 48 min for 10K)

Kcal: 281 (978 kcal/hour)
Tempo ca. 2:30 min/500m