For quality:
10 Candlestick makers
20 Hollow rocks
20 Superman rocks

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

Front squat x6 @75% of BW,
Run 200m
5 Rounds for time

50kg
first time running for 3 weeks since twisted ankle - more weight next time

10min AMRAP
3 Wall Climb
5 ea. Grasshoppers
7 Pass Throughs

5-4-3-2-1
Push Press & Weighted pull ups

12 minute AMRAP
5 dead lift (245/135)
7 pushups
12 pull ups

MONDAY 120213

Front squat 3-3-3-3-3 reps

155-175-185-205-215

Tweaked knee from baseball this weekend kept me from really pushing to a true 3RM. Pushed hard, but held back just a lil' to be safe.

1 round of cindy
1 C&J (135)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

Skill
Muscle Ups

MetCon
5 rounds for time of:
9 Power Cleans
6 Thrusters
3 Muscle Ups (low rings)

4 rounds + 9 power cleans

Front Squat Triplets:

3 x 185
3 x 225
3 x 245
3 x 255
3 x 260

Finisher:
3 rounds:

5 HSPU
10 Burpees
25 DU