Warmup
tabata jump rope

WOD
Part A
4x6 weighted Pushups on parallettes.
45/70/90/115

Part B
Helen
400m Run
21 KB Swings 1.5 pood
12 pullups

first 2 rounds unbroken for all. 3rd round kbs were unbroken but broke up my pullups. Best my shoulders have felt on pullups through first 2 rounds! Very happy with my performance today and felt great to get that run in barefoot. love that feeling!

8 MIN AMRAP
3 Burpees
6 KBS 1.5 pood
9 GHD situps

second time around and I did about 13 reps better

For time:
7 rounds
3 power cleans
4 HSPU

AMRAP (As Many Reps As Possible) with teams of 3, of:
7′ Strict Press
50 Reps 40/30kg
50 Reps 50/35kg
Max Reps 60/40kg

-3′ rest-

7′ Back Squat
50 Reps 60/40kg
50 Reps 70/50kg
Max Reps 80/60kg

-3′ Rest-

7′ Power Clean
50 Reps 60/40kg
50 Reps 70/45kg
Max Reps 80/50kg

Angie Ladder

1 > 10 > 1 reps for time:

Pullups

Pushups

Situps

Squats

Angie Ladder

1 > 10 > 1 reps for time:

Pullups

Pushups

Situps

Squats

easy run 10k

Strength/Skill
12:00 on the clock to develop a 1RM Jerk (push or split)

max at 135#

Metcon 3RFT
21 x Wall ball shots 20#
21 x Knee-ups

finished in 7:57 Knee-ups in place of Toes to Bar

Back Squat (5,5,5,3,3)
133, 143, 153, 163, 163

Weighted Chinups (5x5)

Press (3x10)
83 lbs

Ring Rows (3x10)

Narrow Pushups (3x10)

Rubber Band Good Mornings (50)

Weighted Situps (30)

4 mile hike at 8 am

3x 500m row at 4:30 pm
Damper @ 10
Pace: 01:50