AMRAP 10:00
7x thrusters 65#
7x sumo deadlift high pull 65#
(7 rounds + 1 rep)

Rest 2:00

AMRAP 10:00
7x bar jump burpees
7x kettlebell swings 1 pood
(4 rounds + 2)

total reps 157

21-15-9

OHS #75
Pull-ups

3 rounds of the following:

• 5 x 40kg squat snatch
• 10 burpees

3 rounds of the following:

• 20 toes to bar
• 20 x 20kg kettlebell swings'
• 10 burpees

3 x 8 reps @ 94
1 x 5 reps @ 102
2 x 2 reps @ 109
1 x 1 rep @ 116

10 Minute AMRAP

-10 Overhead Squat (95/65) - 3 rounds done @ 65lbs, 2 @45
-10 Bar Facing Burpee - 4 Rounds
-10 Sit Up - 4 Rounds

Barbell Complex (4 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance
-3 Overhead Squat

95#

=====================

Ladder For Time:

-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

6:55

Shoulder was bugging me, so bailed on the daily WOD and did Cindy instead. I was particularly blazing, but felt solid and held a nice steady pace. I can definitely do better by a few rounds if I push harder next time.

warmup was:
3 rounds TGU x 3 with 1.5 pood KB

Cindy
5 pull-ups
10 push-ups
15 squats

cooldown was:
light run 400m

3 rounds:
10 Pull-ups
20 Hand Release Push-Ups
30 ABMAT
400m Run

Strength:
3-3-3-3-3 (175#) - PR! I think I can do more.

WOD:
5 minute AMRAP
10 20# MB Squats
10 Pull ups

Done 4 rounds + 10 Squats

Rest 5 minutes:

5 minute AMRAP
5 burpees
10 walking lunges (ea)

Done 5 rounds