Pheezy"

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Post time to comments.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Barbell complex Warm Up 

Barbell complex #1

Deadlift/ Hang power clean/ Front squat/ Press*/ Thruster

Skill

Barbell movements and modifications 

WOD

For time:

(w/110 m/165#) 

55 deadlifts

45 hang power cleans

35 power jerks

25 C&J

Warm Up 

Combo Activation #8

3 rounds 10 reps

Lateral band walks (band on ankles)

Lateral plank walk (light band on wrists)

Wood chops or KBS (all 3 directions)

V-up (Right/ Left)

Ring /door way/ band rows

Complex- In straddle/ later lunge r/l inch worm + 2 push ups

Skill

Movement standards and modifications

WOD

5 rounds of:

Row for calories w15/ calories m/20 calories

20 TTB

20 knee tucks

DB squat thrust Warm up 

3 squat thrust

10 squats

3 squat thrust

10 DB presses

3 squat thrusts

10 alternating DB rows

3 squat thrusts

10 DB swings

3 squat thrusts

10 Russian twists 

Skill 

Movement standards and modifications

Partner WOD

12 minute Tag

25m reverse sled drag w/ 75# m/135#

15m double DB OH lunge

5 devils press

KB Warm up #3

3x 10

Around the world (both directions)

Russian swings

Figure 8 (both directions)

H2H swings

Wallball sub

Skill

Movement standards and modifications

WOD

5 rounds for time:

10 single leg box jumps / squat jumps (each side)

7 KBS windmills (each side)

7 TGU (each side)