15 Minute AMRAP

10 Clean and Jerk #135
10 Pull up

21-15-9

Deadlift (DL) #225/150
Box Jump 30"/24"

21.18.15.12.9.6.3

Ground to Overhead

3.6.9.12.15.18.21

HRPU

5 min Rest

100m Sprint on the min for 9 min, total of 10 rnds

Pushed my lungs to the limit, push-ups were shockingly hard at the end. Awesome wod.

15 Minute AMRAP

5 HSPU
10 Air Squats
15 Press W/Med Ball #20/#14
100M Run W/Med Ball

10 Minute AMRAP

-60 Bar Facing Burpee
-30 O/H Squat (95/65)
-10 CTB Pull Up

Record total reps (1 round = 100 reps)

50 Bar Facing Burpees
50 Lunges
100 Pushups
100 Jumping Jacks
100 Squats
50 Spideys

Followed by:

10 Bar Facing Burpees
10 Lunges
20 Pushups
20 Jumping Jacks
20 Squats
10 Spideys

21.18.15.12.9.6.3

Ground to Overhead

3.6.9.12.15.18.21

HRPU

5 min Rest

100m Row, on the minute for 9 mins.

Feeling good. Just alittle pain in the hip so opted to row over run.

3 reps - 5 Rounds

Warm Up: Joint Mobil­ity fol­lowed by
180 Navy Arm Cir­cles
18 Burpees
18 Squats
18 Sit Ups

Skill: Kip­ping Pull Ups

Work: 5 Rounds of
20 Dou­ble Unders / 100 Sin­gle Unders
30 Knees 2 Elbows
40 Air Squats

SWOD

Deadlift 3x5
185#

This felt great. My back didn't hurt at all. With that said, I'm basically starting over with this and back squat. It's worth not hurting myself permanently.

DWOD

On the Minute:

Perform 2 Power Snatches & 4 burpees for 12 minutes.

*Go as heavy as possible on power snatches.

135# this was totally manageable. I probably could have gone up 5# or 10#, but this was about right.