WOD:
7 Rounds for time:
-10 Wall Ball Shots
-10 Pull Ups

post-WOD:
2 minutes max situps (111)
2 minute air squat
Max bar hang (3:24)

I felt kinda fast on the workout until Tim decided to put me to shame. Good work dude!

3 rounds
Max HSPU
(I used two green bands here.... and did 10, 11, 13)
Max Strict Pull-up
(No band used... 3, 2, 2)
Rest up to 1 minute between each exercise and rounds
Count total reps. Scale as needed. (Total reps= 41)

Then
10 min AMRAP
5 SDHP 95/65
5 Thruster

This AMRAP.........sucked. My shoulders were so dead already and I hate thrusters the way it is. I have got to get better at these!
I was glad to see that I could still do strict pullups though. My goal is 5!

First 3 min. 30 burpees/3min. Result from last 3min.

PreWOD: 5x5 Bench Press
55, 65, 75, 85, 85

In 5 minutes do:
30 Deadlifts
with remaining time do as many double unders as possible

Shoulder press 5 x 7

3 rounds
Max HSPU (w/green bands)
Max Strict Pull-up (w/blue band, but as strict as possible)
Rest up to 1 minute between each exercise and rounds
Count total reps. Scale as needed. Total: 48
Then
10 min AMRAP
5 SDHP 95/65
5 Thruster

For time,
800m Run
then;
21-15-9 “Pet Rock”-perform all exercises (21-15-9) with
medball 20/14
Over Box
Medball clean
Wallball
Abmat
Then;
800m Run
Clock stops after completion of second 800m Run.

Shoulder Press 1-1-1-1-1
55-65-75-80-85 (new PR)

Push Press 3-3-3-3-3
85-95-100-105-115 (new PR)

Push Jerk 5-5-5-5-5
85-95-105-110-x

42-30-18
Wall Ball 9/6kg
Pull Ups
100 Double Unders after each round

TC 15

WOD:
10 Wall Ball Shots
10 Pull Ups

Had to do jumping pull ups after the 3rd round...

Post-WOD:
Tabata sit-ups and plank during the rest
Max bar hang (1:40)