STRENGTH
'Gwen'
15 C&J for load 50 kg

3x3 squat cleans 80 kg (3 mns b/t sets)
reps were completed unbroken

WOD
For time:
12 thrusters 40kg
12 box jumps (71cm)
9 thrusters 50kg
9 box jumps (71cm)
6 thrusters 60kg
6 box jumps (71cm)

my quadriceps were pretty fatigued from the c&j and squat cleans! 1st set of thrusters was unbroken, 2nd was broken to 6-3 and the 3rd to 3-2-1 with a failed last rep!

Pre-WOD:
-3X: -5 Power Squat
-5 Snatch Balance
-5 O/H Squat
- 5 Push Up
- 5 Dislocations (PVC)

OTMEM for 10 Minutes:
-1 Snatch + 2 O/H Squats (stayed at 95 lbs...need to improve)

2 Rounds For TIme:
-50 II Unders
-25 KB Swings (70#)
-50 Air Squat

5 rounds

5 - Deadlift @185
5 - Double KB swings @ 53
10 - pullups
10 - GHD
20 - Double Unders

21 Front Squats (FS) #185
100M Run
15 Front Squats (FS) #185
100M Run
9 Front Squats (FS) #185
100M Run

PVC pipes

5 Power Cleans (53#)
10 Sit Ups
15 Walking Lunges

5 Rounds for time

Supposed to do 10 rounds for time.......I did 5
10x Pull-ups (red band 1st round...then blue)
10x Squat
10x Spiderman push-up
10x Sit-up
10x Burpees

19:55

5 Rounds

Run 400m

30 Box jumps 24/20

30 Wallballs 20/14

In 15 minutes, complete as many rounds as possible of:
20 Wall Balls @ 10kg/5kg
15 Knees-to-Elbows
10 Ring Rows
*For Ring Rows, set up with the body parallel to the floor, prop your feet on a box if necessary.
Beginner: Scale movements and load as necessary.
Advanced: Sub KTEs with Toes-to-Bar.

Warm up : 15 Overhead Squat / 8 Handstand / 4 RD / 5 Pullups / 100 Skips

Result: TTB - 3R + 20,3

3 Round for time of:
40/25 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/25 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Scaled to 20# and jumping pull ups, still DNF