DL Worked up to 405, tweaked back but completed rep.

“The Gauge”

For Time

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

20 Min. AMRAP
5 Cleans #145/100/75 Masters Women 55+
10 TTB
15 Wallball #20/14/10

9 rounds + 5+10+8

3 rounds for time of:

50 Squats
7 Muscle-ups
95lb Hang power clean, 10 reps

muscle-up = 3 pull-ups + 3 dips

For time:

56 Burpees
48 Sit-ups
40 Dumbell swings, 25lb dumbell
32 Pull-ups
24 Handstand Push-ups

80% as prescribed

Strength/Skill Work:
EMOTM, for 7 minutes:
1 Bar Muscle-Up
1 HSPU

Metcon: "Annie"
50-40-30-20-10
Double Unders
Sit-Ups

Did well on the strength work until one hand ripped - stopped after that.

21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Completed: 10:45 (first time)

21-15-9

Ring push-up
Back squat (135)

Zercher Squat
3-3-3-3-3-3

Built up to 125, did 4 rounds, then went up to 145 and did 3 rounds

then:
400m KB Farmers walk
Used 35 lbs dumbbell in each hand

Warmup
60 KB Swings
Stopped bc my grip is going to shit and hands are ripping!

WOD
Elizabeth
21-15-9
135# Power Cleans (2012 games standard)
Ring Dips

Not a PR this time around but still felt good. @gobosoxx you got me again on this one.

I tried to follow this up with Isabel but had nothing left. Only made 5 reps and wasn't feeling it. Hit the showers instead.

warm up
3x5 FS @ 85lbs

2rds-
400m run
15 thrusters @65lbs
400m run
15 ground to overhead @65lbs