Five rounds for max reps of:
Body weight bench press
Pull-ups

1) tempaus 3x60%, 3x70%, 3x1x90%
2) Bar MU 4x5
3) WOD
4) veny

5:00 max distance Single arm DB overhead carry 50/35.
Every time you put the DB down or switch arms do 5 DB Snatches on the same arm before you can resume accumulating distance
Rest as needed
5:00 max distance Deadball bear hug carry 100/70. Every time you drop the ball you have to do 5 Dball squats before you can resume accumulating distance

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

20140217
7 minute AMRAP:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

AND

20140218
7 minute AMRAP:
5 triple-unders
185-lb. thrusters, 3 reps

155 pound Snatch, 9 reps
Row 2,000 meters
155 pound Snatch, 15 reps
Row 1,000 meters
155 pound Snatch, 21 reps
Row 500 meters

Front squat 3-3-3-3-3 reps

Run one mile at between 75 pt pace and 45 seconds faster. Keep a focus on form and speed - don’t start fast and burn out, don’t start slow and fall behind. If you’re going to RACE against the clock, PACE against the clock.

AMRAP8
-5 pull-ups
-10 push-ups
-15 air squats

Samat hommat.