EMOM x 7:

5 Deadlifts (245/165)
max reps Wallballs (30/20)

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

For the CTB Pull-Ups, I used a band for assistance. For the Burpees, I had to break these into smaller sets to get through them (I really need to work on these more often). The SDLHP's I did Rx'd.

Took me 17:30 to complete.

For Time
10 C2B pullups
200 Meter Run
10 C2B pullups
15 Burpees
200 Meter Run
15 Burpees
20 KB Swing (53/35#)
200 Meter Run
20 KB Swing (53/35#)
25 Sit ups
200 Meter Run
25 Sit ups

25 reps of 50lb goblet squats while partner holds and unweighted squat, switch

25 reps of a sumo deadlift high pull (50lbs) while partner holds a chin up with chin over the bar, switch

25 v-ups while partner holds plank, switch

25 reps of 75lb overhead presses while partner holds a 45lb plate overhead, switch

push a 185lb weight sled 50 meters while partner holds a 20lb medicine ball overhead in squat position, switch

that is one round, do as many rounds as possible in 20 minutes

Skill
OH Squat 7x2 75, 85, 95, 115, 125,135,145 (stood up twice couldn't lock left arm out)
ME
30/30/30 stay on same station x 4
Break for 1:30 between stations

Ring push ups/ plank hold
OH squats/ hold overhead 75
Kb cleans/ hold on rack 35
Deadlifts/ hold at the top 135

Perform all of the following exercises in ANY order, with as much rest as needed to accomplish all within the time cap

A. 15 Heavy but Unbroken Back Squats & 400m Sprint (Record weight & time)
2:35 @165#
B. 500m Row & 400m Sprint (Record time)
4:30
C. AMRAP 3 of 20 D/U (30 S/U) & 10 HR Push-ups (Rounds + Reps)
4
D. 2 Rounds of Sumo Deadlifts @ 225, 155 & 200m Run (Record time)
3:42 @205#
E. 5 Sets of 3 Push Jerks (Record highest weight)
165#
F. AMRAP 4 of 3 Burpees & 1 Power Snatch (Rounds + Reps & weight used)
8 +3 @95#

For time:

• 30 clean and jerks
• 30 muscle-ups
• 30 snatches

Women 95 lb.
Men 135 lb.

Leebeni

Pre-Wod:
5 X 3 Strict Press (45,50,55,60,65) - did a push press on 2 of the reps for #65)

WOD: 10 rounds for time (15 minute cap)
-5 Toes to Bar (Subbed GHD)
-10 Hand Release Push Up
-20 Double Under (did approx 1 DU for every 4 singles)

Eilinen/

Lepo