4-4-3-3-3-2-2-2-2

10 situps 20 mountain climbers

Pre-WOD
7 X 2 Hang Clean, 75-85-85-95-105-105-115

For Time
5 Squat Clean (as heavy as possible)
25 Pull Up (banded)
4 Squat Clean
20 Pull Up
3 Squat Clean
15 Pull Up
2 Squat Clean
10 Pull Up
1 Squat Clean
5 Pull Up

5 rounds
5x Back squat (bw) <-- 225 lb
5x Pull-ups
5x Burpees

4:49

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

(box jump, burpee, pull up, Lunge, KBS, push press, K2E, back extension, wall ball, burpee)
Did everything Rx, but will not mark it as Rx b/c my Wall Balls did not make it over the top of the blue line. This is better than I have done in the past. :) (btw, very slow K2E b/c my hands were pretty bad off after doing Angry Helen 12hrs previously)

strength : 3x5 push press @ 75% 1 rep max

wod: 6 - 3min amrap
3- hang snatch 75 45
6 push up
9 squats

optional:
skill work
mobility
100 sit ups

Deadlift 3 sets of 5 reps @ 85% 1RM

Then

3 Rounds for time:

30 DU
15 Burpees

10!
Pull-up-TTB
Burpees

21-15-9

Deadlift
Box Jumps

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.

21-15-9
Box Jumps
KB Swings 2pd

Rest 2min

21-15-9
Thrusters 95#
Ring dips