21-15-9

Thrusters (95 lbs)
Pull ups

For time:
50 Pull-ups (Jumping pull-ups)
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps (45lb)
400 meter run
50 Pull-ups

7 rounds, for time:
7 squats
7 burpies

for 10 minutes every minute on the minute:

even minutes:

3x power clean
1x split jerk

odd minutes:

7x burpees

I did 145 first 3 rounds then 165 for 3 rounds for the power clean/jerk part

3x max reps strict pull ups rest 45 sec between
3x max reps 4/6inch deficit hspu rest 45 sec between
3x15 reverse hypers 20/14
3x5 snatch grip press

results:
pullups: 18, 9, 5
deficient hspu: 9, 6, 3
reverse hypers with 14lbs
snatch grip press with 75 then 95

5 Rounds for time:

10 Thrusters 95lbs
50m Butterfly Swim

“OPT’s Flight Simulator

For Time:

Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*Must rest between sets (Ex. 15 in a row can’t count as sets 5 and 10).

20 min time cap.

Got to 35 on way back down and became a mental midget. Couldn't get all 35 UB. So frustrating.

1000M Run
30 Hand Stand Push-Ups

1000M Row

Post WOD:
3 Rounds
15 GHD Sit-ups

10 GHD Superman

Strength work:
Bench Press 3x5 @ 185lbs

Buy-in: 5/3/1 DL - 225x3, 260x3, 290x3+ (19)

WOD:
Hang Clean 1-1-1-1-1-1-1
165-185-190-195-205-210-215

Cash out:
30 hollow rocks, 3x15sec hollow rock holds, 10 30" BJ's, 10 34" BJ's

5x3 Front Squats(50kg) + Weighted Vest(10kg) w/t 3 min recoveries
Rest 5 mins
1x20 Back Squat (50kg)
Rest 10 mins
2 round "Badger": 30 Squat Cleans(50kg) + 30 Pullups + 800m Run

Results: 1. The front squats went great, and managed a 20RM Back Squat with 50kg.
2. I did 2 rounds of the WOD and not three because it was lunch time. Still, the WOD was great. I split the Squat Cleans into 3s and the pullups into 10s,5s, and even 15s. I went really easy on the runs to save my legs and generally I paced the whole thing. Time - 45:20