4 Rounds, each individually timed:
5 squat clean to thruster (135#/95#)
Run 400m
Rest 3-5 min.

The intent is for everyone to start each round at the same time.  Time each round separately and give all out efforts on the 400m - that means PR pace, every round.

Adam will be hosting a wod tomorrow morning.

For time:
4 DL (85% of your 1RM)
4 rounds 'Cindy' ( 4 sets: 5 pullup, 10 pushup, 15 squats)
3 DL (85% of your 1RM)
3 rounds 'Cindy' ( 3 sets: 5 pullup, 10 pushup, 15 squats)
2 DL (85% of your 1RM)
2 rounds 'Cindy' ( 2 sets: 5 pullup, 10 pushup, 15 squats)
1 DL (85% of your 1RM)
1 rounds 'Cindy' ( 1 sets: 5 pullup, 10 pushup, 15 squats)

ME Front Squat - 3,3,2,1,1
2-3 min rest between sets

5 RFT
5 MU
10 KB Swing (32kg/24kg - go as heavy as you can safely swing)
run 100m

ME PJ- 3,3,2,1,1
2-3 min rest between sets

5 RFT
7 ball slam (20#/14)
7 Box jump (24/20)
run 200m

ME Deadlift 3,3,2,1,1
2-3 min rest between sets

5 RFT
5 HSPU
10 GHD hip ext (or 15 Good Mornings)
15 squat

continuously running clock

Row 1000m
21-15-9
Ground to overhead, any way 135/95
Burpees
Run 800m

Team WOD! (2 person teams are ideal)

30 Ammo can DL
Ammo can run 100m
30 Ammo can PP
30 Spartans
100m walking lunge
30 Pushup
30 AbMat

ME Deadlift: 5 sets of 3
2-3 min rest between sets

MetCon:
5 RFT
5 HSPU
15 KB Swing (24kg,16kg)
Row 250 or Run 200m

ME Squat:
4 sets of 3 @ 31X1
--> 3 second descent, 1 second pause at the bottom, explosive ascent, 1 second pause at the top
2-3 min rest between sets

MetCon:
5 muscle ups
10 box jumps (24/20)
10 GHD situps (or 15 AbMat )