Dumbbell Sprint

Warmup:
21-15-9 sumo deadlift high pull (45#)
21-15-9 thrusters (45#)
5x1 thrusters (67#/95#/115#/135#/155#)

WOD: "Dumbbell Sprint"
4 rounds (time each round) of:

• 100 meter overhead carry (right arm - 45# dumbbell)
• 10 thrusters (right arm - 45# dumbbell)
  
• 100 meter overhead carry (left arm - 45# dumbbell)
• 10 thrusters (left arm - 45# dumbbell)
• 200 meter sprint
• 2 minute rest

1. 4:05
2. 5:34
3. 6:15
4. 6:05
   

Clean & Jerk & Carry

Warmup:
3x15 situps
3x15 back extensions
3x15 ring pushups
3x5 back squats (135#/225#/245#)

WOD: "Clean & Jerk & Carry"
Countdown sets beginning with 7 down to 1 of clean & jerks (135#).
Overhead carry the 135# barbell 40 meters between sets and finish with a 40 meter carry.
For time.

Time 9:05 as Rx

Overhead Relay

Warmup:
3x15 GH situps
3x15 back extensions
3x15 overhead squats 45#

WOD: "Overhead Relay"
Dr. NoNo had me use a giant water-filled PVC pipe instead of a loaded barbell. Trust me, this was not easier. I had to press this into an overhead carry position, lock out my arms, and move. The water sloshed around and throws you off balance. I was stumbling all over the place for a while. Towards the end, I got the hang of it and was able to run and go up and down some boxes. Tiffany worked with me in the relay, but she pulled a weighted sled. No easy task there either. Anyway, we relayed for 15:25 before David called it quits.

Here's a couple of slosh pipe videos: