2 Rounds for time:
18 Calories, Assault Bike
15 Toes-to-bar
12 Thrusters, 115/80
9 Chest-to-bar Pull-ups

TEAM WOD (cambio ogni giro)
AMRAP 20'

150 m rowing
7 cluster @60 kg

21-5-9

8 kg kettlebell

One arm KB swing
V-up
KB clean
Push-up
KB sumo deadlift high-pull

12min AMRAP of:
* 15 hang snatch (@50%of 1RM snatch)
* 15 T2B
* 30 DU

Smolov week 2 day 1

Askelkyykyt (tanko niskassa)
20 @20-30-40-50-50kg

For Time:
Deadlift 20
Run 400
Overhead Squats 20
Run 400
Burpees 20
Run 400
Pullups (C2B) 20
Run 400
Box jumps 20
Run 400
Squat Clean 20
Run 400

200m run
15 squat snatches 60/45
400m run
20 power cleans 60/45
800m run
30 front squats 60/45
1000m run
40 deadlifts
1600m run
50 burpees over bar

Test: Squat wide/Get into a deadlift with a wide-ish sumo stance
Wod: 2-3 minutes in the couch, and the horror that is the reverse ballerina Spealer stretch.
Re-Test: Forward roll to stradle…Just kidding, use the same movements as before.
Pay close attention to how your pelvis wants to rotate in the bottom of the squat. Tight Adductors typically will drag the pelvis into a posterior (spill water out the back of your pelvis) position. Can you stay tighter with less effort after working on the reverse ballerina?

http://www.mobilitywod.com/2010/09/episode-14-celebrity-goat-death-match-chris-spealer/

For Time:
10-9-8-7-6-5-4-3-2-1
DL 80/45
Ring

Not For Time:
40 Dumbbell Close Grip Floor Presses 25kg's
60 Banded Pull Aparts (red band)
80 Banded Push Downs (blue band)