Back squat

21-15-9

Pushups
Bench dips
Crossfit situps

15 thrusters, 15 lb
15 burpees
15 thrusters, 15 lb
15 crossfit situps
15 thrusters, 15 lb
15 pushups
15 thrusters, 15 lb

Shoulder Press Lift 11

WOD:

3 Rounds

30 Hang Squat Clean 95/65

30 Pull-up

600m Run

I only did 2 rounds @ 50# b/c I needed to get to work. This was a hard one!

Back Squat

3-3-3

Followed by

10-9-8-7-6-5-4-3-2-1 reps of

Hang Power Snatch (56lbs)

Barbell Burpee 180's

2 min rest

4-10 BMU
40 thruster
4-10 BMU
40 burpee box over jump
Rest 5 min
4-10 BMU
30 thruster
4-10 BMU
30 burpee box over jump
Rest 5 min
4-10 BMU
20 thruster
4-10 BMU
20 burpee box over jump

135lb Clean & Jerk

Or is it a clean & press
Or is it a ground to overhead

I've heard all three, but have never seen a ground to overhead. Anyone know the REAL standard.

Either way - it kicks my a**!!!

60 min

For 60 min:
2 min bike
2 min airrunner
2 min bike
2 min row
HR 126/149, NB only

Find a heavy single of squat clean to OH. (90)

For time:
7 rounds
3 power cleans (65#)
4 HSPU (modified to pushups on bars)