3 Rounds for time (RX 155)

10 Deadlifts
10 Hanging Clean
10 Push Press

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

Pre-WOD: 1 round max Dead Lift

WOD: For Time

400 Meter Run
30 Kettle Bell Swings (Rx 53)
60 Double Unders
20 Kettle Bell Swings
40 Double Unders
10 Kettle Bell Swings
20 Double Unders
400 Meter Run (Backwards)

7 min AMRAP of:

• 3 thrusters (RX 100 lbs)
• 3 pull-ups
• 6 thrusters
• 6 pull-ups
• 9 thrusters
• 9 pull-ups .......12, 15, 18, 21, 24, etc.

Got through the 15s and then 13 thrusters.

airdyne 10min
skierg 5min

smolov week 4 day 2
5 @40-60kg
3 @80-90kg
7x5 @95kg

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

First round weight - 185 lbs
Second round weight - 205 lbs

5/5 - 1st Round
5/5 - 2nd Round

Five Rounds/Max reps:

Bench Press (Rx body weight)
Pull ups

I did:
12/6; 10/8; 10/10; 10/14; 8/10

Pre-WOD: 3 x 8 Back Squats

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups
9 Kettle Bell Swings (Rx 53 lbs.)