Low Bar Back Squat 5.5.3.3.3
Worked up to 5-5-3, didn't get the last set of 2x3s in before time... so only got to 155#x3, prior best was 185

then:
1 Box Jump 30″
1 rnd Cindy
2 Box Jump
1 rnd Cindy
3 Box Jump
1 rnd Cindy
continue until
10 Box Jump
1 rnd Cindy

pushups kicked my arse.... as always :(

Power Cleans 5-5-3-3-1-1

Then,

15 min AMRAP

5 Power Cleans 115/85

10 Front Squats 115/85

15 Hand release push ups

I did 7 rounds of the WOD, and did 255lb on the power clean. That is a new PR.

Power Clean- 20min to find 1rm

Then,

12 min amrap

3 Handstand Push Ups

6 Deadlifts 225/155

12 Abmats

I geuss I did Rx+ today. getting over being sick sucked today too.

Sumo Dead Lift High Pull
5-5-5-5-5

5x95, 5x125, 5x135, 5x155, 5x165, 5x165

Skill Work
OHS (145)

2 Deadlift on the minute 225 with 1 Box Jump 30/24 for 9 Minutes.

then: 5 min Rest

Diane

21.15.9
Deadlift 225
Handstand Push-up

15 Muscle-Up Attempts

ME: Front Squat (215)
* Power cleaned then front squat
Then:

4 Rounds of:
10 Front squats at 110
Max Pull-ups “1 attempt”

Total Pull-Ups: 100

(PACK)

20 Minute AMRAP:

Run 400 Meters
30 Box Jumps at 24''
30 Thrusters at 45# (sub for wall ball)

Watched a video about opening armpits to get active shoulders. Felt more secure than ever.