Bethel to home

10min EMOM
Even: 3 OH Squat
Odd: 5 Weighted Pull Up
Did 3rds w/ 135#, 2 w/ 155#. 1rd w/ 40#, 4 w/ 30.

rest 4min

10min EMOM
Even: 3 Deadlift 365#
Odd: 5 Wall Ball 20#, 15 hollow rocks

Jerk (after initial clean) – 3 reps EMOM x 10 minutes 65#
Even minutes = push jerk / Odd minutes = split jerk

then,

Death by Wall Balls (20/14)

17 +4

**cash out – 50 double unders IMMEDIATELY following completion of death by wall balls

10 Rounds For Time:
3 Handstand Push Ups
6 Deadlifts (225#/155#)
12 Pull Ups
24 Double-Unders

Note: Count best Double Under Attempts 1-1 as a sub for DU’s if needed. There will be a 45 min. cutoff.

5k run

Start with doing 100 DU
Then do 5 rounds of:
10 DL using 75 lb dumbells (I used 65 lb dumbells)
10 FS using 75 lb dumbells (I used 65 lb dumbells)
10 HSPU
Then, after the 5 rounds:
100 DU

I went unbroken for all sets.
This was a tough WOD. This was really hardest on the FS for me with holding the dumbells. I had and have some nice welts on my collar bone areas. I decided to use 65 lbs to allow me to use a weight I could move decently with pace, and i didn't want to end up breaking the sets up too much at all.
Good overall WOD. I would possibly do 65 but might use 70 lb dumbells the next time. I also might do this using 135 lbs barbell next time to see how that would feel. I know it would be a lot easier on my collarbone area for sure.

38FT
12 burpees pull ups
25 kbs 2pd
13 front squat 135#

For time
30x Push-ups
Run 300m
30x Squats
Run 200m
30x Burpees
Run 100m
30x Sit-ups
Run 50m
30x Jumping jacks
PR- 10:48

MMA Push Up – Big 10 Workout
For rounds:

Push up knee to elbow L
Push up knee to elbow R

Push up knee to side L
Push up knee to side R

Push back push up L & R

Push up Lateral L & R

Knee to elbow Twist L & R

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders

3 Rounds: 1 minute each, 10 second transition, 1 minute rest/round
- DB thrusters (28, 25, 24)
- situps (24, 24, 23)
- jump squats (35, 32, 32)
- KB swings (35, 36, 35) - bad form, shouldn't bend my arms so much
- burpees (14, 13, 12)