50 Rounds for Time:
- 1 Dead Lift (Rx 315/185)
- 1 muscle up

I went 275# on the deadlift.

15 Minute AMRAP

10 Burpee
20 Overhead Walking Lunge (45/25)
30 Double Under

15 AMRAP:

• 10 Burpee
• 20 Overhead Walking Lunge (45/25)
• 30 Double Under

Still wrecked after the Muscle-Ups yesterday and the low back was screaming during the lunges.

21-15-9
Air squats
Pushups

WOD: "D.T."

Five rounds of:

12 Deadlifts (155/105)

9 Hang power cleans

6 Push jerks

For time.

Ideally, the pull-up bar is one foot above your reach so that you must really jump to grab it.

Boo yah! Pretty decent improvement since last time and here I was thinking I was only resting for 8 minutes...

15 HSPU
15 Ring Dip
15 Push Up

WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

135/75#

I dedicate this WOD to all affected by the bomb in Oslo and the massacre of Utøya.

5 Pull-Ups
10 KB Swings (53 lbs)
10 Push-Ups
10 Sit-Ups
10 Air Squats

As many rounds as possible in 20 minutes!

3 rounds for time of:

Run 400 M
21 KB swings (1.5/1 pood)
12 pull ups