Strength/Skill

Power Snatch -
65% x 3 x 1 @ 75
70% x 3 x 2, @ 80, 85
75% x 3 x 1 @ 90

Power Clean -
65% x 3 x 1@ 115
70% x 3 x 2, @130
75% x 3 x 1 @ 145

Power Jerk -
65% x 3 x 1 @ 100
70% x 3 x 2, @ 110
75% x 3 x 1 @ 125

WOD

for time:

15 thrusters (115#/75#) scaled to 95#
25 C2B pullups/pull ups
10 thrusters
20 C2B pullups/pull ups
5 thrusters
15 C2B pullups/pull ups

AMRAP in 20 minutes of:
5x Parallette handstand push-ups
10x Toes through rings
15x Medicine Ball Cleans (20#)

Completed 9 rounds with 3 HSPU
Had to do regular HSPU, not able to do the Parallette ones yet.

• 50 situps
• 40 push press(95)
• 30 back squat(95)
• 20 burpees
• 10 one-arm db snatch(25) each arm

25 MIN AMRAP

• 20 Reverse lunges
• 15 Pushups
• 10 Ring rows
• 5 D-Ball over Shoulder 60kg

A: Öva bar Muscle ups
B: Armgång 5mx3
C: Strict chin ups 3x10
D: push ups 3x20

WOD:

Run 200m
50 Knee Raises
Run 200m
50 Box Jumps
Run 200m
50 Kettlebell Swings
Run 200m
50 Push Press
Run 200m
50 SHDP

*Team workout. Can't advance to the next station until team member in front completes exercise.

5 rounds
10x Push-ups
20x KB snatch, 10x per arm (36#/24#)
30x Sit-ups
40x KB clean, 20x per arm (36#/24#)

5RFT
10 - Thrusters @95
14 - Box Jumps 24"
12 - SDLHP @95
12 - Burpees
27 - KB Swings @53

Victoria Soto, 27, a first-grade teacher at Sandy Hook Elementary School in Newtown, Conn., ushered her students into a closet, and in so doing placed her body between them and the assailant.

“She was found huddled over her children, her students, doing instinctively what she knew was the right thing,” her cousin Jim Wiltsie tells ABC News.

“I’m just proud that Vicki had the instincts to protect her kids from harm,” he continued. “It brings peace to know that Vicki was doing what she loved, protecting the children, and, in our eyes, she’s a hero.”

Soto was among the six adults, all women, killed in the Friday morning massacre that also took the lives of 20 children – 12 girls and eight boys. The gunman, identified as 20-year-old Adam Lanza, took his own life. His mother was also found killed in a different location.

Death By HSPU (Strict)
1 the first minute
2 the second minute...
until you can't complete them in the minute

skill
snatches + split jerks

workout
7 rounds for time of:
7 burpees
7 chest to bar pullups