3 Rounds

7 Front squats 185#

21 KBS 2 p

400m run

15:30 something. Really shined on this one, did first 2 sets of FS unbroken, then 5 an 2 on last round.

~11:30

For Time
100 DU's (Mod 2:1 singles)
200m farmer's carry (45/25)
75 DU's
200m farmer's carry
50 DU's
200m farmer's carry
25 DU's
200m farmer's carry

Optional post-wod
50 ring dips in as few reps as possible.

4 Round of:
Toes to Bar 15 reps
GHD Hip Exstensions 20 reps

5 Rounds for time:

400M Run
15 OHS #95/65

Rd1 - #95
Rd2 - #85
Rd3 - #75
Rd4 - #75
Rd5 - #75

Right arm was numb for 4 days down to the tip of my thumb after this workout. Work on shoulder mobility and ACTIVE SHOULDERS!!

Team WOD in relay format, single file progression...team member cannot advance until the team member in front and behind is completed.

3 Rounds:

500M Row
30 Wallballs #30
30 Clapping Pushups (i love these very much!!)

5 Rounds for time of:
10 Front Squats 65lbs
5 HSPU - scaled off box
1 Rope Climb - scaled to 3x down to ground and back up.

21-15-9

Handstand push ups
Hang power cleans 155

PR for Jerk today at 215#.

Rip van wod on this one. Still, RX.

Buy-in: 5/3/1 Back Squat Cyc 4 wk 1 (195x5, 225x5, 255x10)

WOD:
21-15-9
Deadlift @ 225#/155#
Thruster @ 95#/65#

Cash out:
3x50m Heavy prowler push
1x50m w/ 270#
1x50m w/ 320#
1x50m w/ 370#

Clean and Jerk 3-3-3-3-3 reps

Did 115. 125. 135. 145. 155