AMRAP 15 minutes of: 15 Hand release pushups 12 Toes to bar 9 Kettlebell swings, 1.5/1 pood

"Bear Complex"

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Post final load.

Compare to May 22, 2011

Here's what it looks like.

Pre- WOD 3x5 Overhead Squats Then 40/20 for 8 minutes Kettlebell Swings, 1.5/1 pood rest 1 minute 40/20 for 5 minutes Box Jumps

Freaky Friday Obstacle Course 3 rounds for time: Record each round 1 rope ascent 3 burpee low crawls 10 jumping ring dips Tire flips over tire and flip back to start 200 meter slosh pipe run 10 sledge 1 rope ascent

"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals

Pre-WOD
3x3 Shoulder Press (strict)
then

As many rounds as possible in 10 minutes:
30 double unders
15 power snatches, 95/65

AMRAP5 minutes
Turkish Getups, 35/26

then

3 rounds.for time:

12 Deadlifts, 225/185
24 Box jumps, 24"