21-15-9 hang squat clean 135/95, box jumps 24”/20” : 83#

Amrap in 20 minutes
15 squat cleans
400 m run

Skill/strength: Snatch PR 70lb squat snatch
WOD:
For Time:
50 Double Unders
50 sit ups
50 walking lunges
50 kettlebell swings (53/35)
50 push ups
50 Double Unders

Strength/skill: BS max 135
WOD:
10 Minute AMRAP:
5 hand stand push ups 2 ab mat
10 deadlifts (225/185) did 135 and 155
20 FS (65

1 rd, 15 front squats

sick as shit last two days
10 rounds
15 squat
10 push up
15 ball crunches

no time

cut wood at the house

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time

hit the deck. 18:37 but didnt start watch until about 5 cards in...so who knows
20 push press with bar
30 dips
10# lateral shoulder raise then front raise. 10 reps each way
10 wide push ups
10 rep with 115# bench
10 push press bar
10 close grip bench with bar
tried curls...left elbow killed

100 reps each:
Pull ups : black and blue band ; start sets of ten, then 5
Push ups : knees ; start sets of ten, then 5
Sit ups : unbroken
Squats : sets of 25

a) 1RM BP: 150# (5# PR)
b) 2 RFT:
15 UB thrusters
15 UB CTB first round, 8 CTB+3 CTB+2 CTB+2CTB second round
=4:23
c) 8 min AMRAP:
250 m row
5 HSPU
= 2 + 2 HSPU
d) 8 min AMRAP:
8 DLx100#
15 step ups
= 10 rd + 6 DL