#MetCon | 10’ AMRAP of:

• 3 hang snatch-grip high pulls (40 kg)
• 6 handstands
• 3 sprints (10 m)
• 6 box jumps (60 cm)

15" rest between stations

3 x 5 squat = max 150 lbs

then…

21-15-9
power cleans (95/65) - used 70 lbs
front squats - used 70 lbs

• I thought my bar weighted 30 lbs where in fact it was 35 lbs; hence the 70 lbs in the WOD. Now, I know I can do more than 65 lbs.

20 pull-ups - used black/red band
30 sit-ups
40 double-unders - scaled to 200 singles

5 rounds

80 rkbs 32kg Red
60 wall ball shots
40 overhead walking lunge 45#
20 burpees

50 Box Jumps 24''
50 Jumping Pull Ups
50 KB Swings 35#
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Ext
50 Wall Balls 20#
50 Burpees
50 Double Unders

Everything was going great until the Wall Balls. Then the Burpees took forever. Bright spot was the Double Unders- 50 unbroken at the end of the WOD!

Definite conditioning issue here. Heart was pounding at the max for final three exercises.

15min EMOM:
3x Snatch, add weights after 5min

Pre-WOD: 5X3 Shoulder Press

WOD: Blake
Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

There is no description for this WOD as it is stat.

1 mile run

20 min Row