Back Squats 10-8-6-4-2 (245, 265, 275, 285 fail, 295)

WOD: For Time (2:17)
- 100 Meter Prowler
- 500 Meter Row

Post WOD:
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (away from wall)
100 Air Squat

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

-3X Max rep Clean & Jerk (135/95)
-3X 10-12 GHD Sit Up
-3X Max rep Ring Dip
-4X 100 meter sprints @ 70%

WOD:
- 2*21+2*15+2*9 KB 1RM Snatch (53lbs/24kg)

This time it was easier with right arm/hand, left shoulder doesn't feel right...

Back Squat:

A. 15-15-15-15
or
B. 10-5-3-2-1

Optional: Squatting Annie
-50-40-30-20-10
-Double Under
-Air Squat

With Emma and the dogs

WOD:
- 200m Farmers Carry (2x24kg/53lbs)
- 50 Pull Ups
- 50 Burpee Pull Ups

I should have timed this one but I was like "let's get down to business"

With Emma and the dogs

This was a regional workout from 2 years ago apparently. It was tough, but I liked it a lot. I learned to stop panicing on the rower.

3 rounds for time:
500 meter row
10 Squat Clean and Jerk (135lbs)
10 Pull-ups (no butterfly, only kipping or strict)