Complete for time:

“Filthy 50”

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (Good Mornings, 45/35)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Lurong Living Paleo Challenge

WOD #4 – Peranormal

Block 1:
9 Thrusters
27 Double/Single Unders
Block 2:
11 Thrusters
33 Double/Single Unders
Block 3:
13 Thrusters
39 Double/Single Unders
And so on….

Weight for Thrusters:
Level 3 – 95/75
Level 2 – 75/55
Level 1 – 55/35

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Notes:
At the sound of “3,2,1 Go” the athlete will perform 9 Thrusters followed by 27 Double/Single Unders. After the 27 Double/Single Unders the athlete will repeat another 9 Thrusters and 27 Double/Single Unders. The athlete may then rest the remaining time, until the 3 minute mark.
Round 2 the athlete will perform 2 rounds of 11 Thrusters and 33 Double/Single Unders. The athlete must complete their final double under before the 3 minute block is up. If they are unsuccessful the workout is over and their total reps will be tallied.
Each round the Thrusters will increase by 2 reps from the previous round and the Double/Single Unders will increase by 6 reps from the previous round. Each Thruster and each Double/Single Under is worth 1 rep. The athlete will earn additional 3 minute blocks until they are not able to complete the 2 rounds in the 3 minute block.

Your score will be the total number of reps completed.

“Nancy”

Complete 5 rounds for time of:
Run 400 meters
15 Overhead Squats, 95/65

As Many Reps As Possible in 15 mins:

10 Toes to Bar
15 Burpees
40 Double-Unders

Front Squat
10-8-6-4-2

Cash-Out
2 rounds:
200m Front Rack Kettlebell Carry, 53/35
50 AbMat Sit-ups

“Death by Power Clean”
20 Minute Running Clock

On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans
Rx Weights – 135/95

Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

Complete for time:

30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats, 135/95
800m Run
15 Overhead Squats, 135/95
400m Run
30 Chest-to-Bar Pull-Ups