3 RFT
10 tuck jumps
20 L KB pulls 35#
30 HR pushups
20 R KB pulls 35#

20min AMRAP
5 HSPU
10 pistols
15 pullups

WOD: Chipperwah

10: OHS (135#/95#)
20: Toes Through Rings
30: Russian Twists (Use KB)
40: Box Jumps (24″)
50: KB Swings (55#/35#)
40: Box Jumps (24″)
30: Russian Twists (Use KB)
20: Toes Through Rings
10: OHS (135#/95#)

WOD:
3 Rounds for time:

50 Air Squats
7 Muscle Ups (Rx)
10 Hang Cleans (Rx 135)

I got a total of 5 muscle ups in the first round. Switched over to box jumps for the remainder. I finished 2 rounds of Power Cleans at 135# and the last round was at 115#.

Shoulders were hurting from SeeFit Competition on Saturday July, 7th. They were destroyed actually.

5 min AMRAP:

3x turkish get up 35# each side
25x double unders

I got 3 rounds BARELY

5 min AMRAP:

15x wall ball sit up 20#
15x hollow body rocks

I got 3.5 rounds

Find 90-95% Dead Lift and get some reps.

1. 225-3 times
2. 225-3 times
3. 275-1 time
4. 325-1 time
5. 325-1 time
6. 345- No Rep
7. 325-1time
8. 325-1 time
9. 325-1 time
10. 325-1 time

3 rounds for time:

10x goblet squat 53#
15x pull up

Killed it: 2:15

15mins to work up 1RM for floor press

21-15-9:

Thrusters @95 lbs
Pull-ups

Scaled to 75 lbs