:SWOD:
deadlift 3x5
(40,50,60%)

"Buy in"
25 handstand pushups (not for time)

:WOD:
800 meter run
10 burpees
400 meter run
20 burpees
200 meter run
30 burpees

:SWOD:
back squat 3x5
(40,50,60%)

:WOD:
6 rounds for time of
Run 400m
3 Hang Power Cleans(55-135)
6 Push Press(55-135)
12 Box Jumps (16-30)

:SWOD:
shldr press 3x5
(40.50,60%)
:WOD:
7 minute amrap
5 thrusters (65/95)
2 rope climbs
Rest 3 minutes
10 min amrap
200 meter row
8 alternating 1 arm db power snatch(4 each arm)

:Skill:
accumulate 4 minutes in the bottom of the air squat

:WOD:
“Helen”
3 rounds for time of:
Run 400m
21 KB Swings(35/53)
12 Pull-ups
compare to 2/13/12

:SWOD:
back squat
5-3-1 (75,85,95%)

:WOD:
Bottom to Bottom Tabata Squats
1 mile run
*Score is tabata score and mile time

SWOD:
shldr press 5-3-1 (75,85,95%)
:WOD:
3 rounds of
10 hspu
20 pull ups
30 Double unders

:SWOD:
Deadlift 5-3-1
(75,85,95%)

:WOD:
AMRAP in 12 min
Barbell Complex
4 Deadlifts
3 Hang Power Cleans
2 Lunges(Bar in Front Rack Position/1 per leg)
2 Push Jerks