9-15-21 Thrusters (40k) and Pullups

7:38mins

Shoulder Press
3 x 3 @ 60k
1 x 10 @ 47.5

45 burpees

20 20k KB snatchs (10 each arm)
10 slooow dive bomber pushups
20 20k KB snatchs (10 each arm)

10minute AMRAP
5 pullups
10 pushups
15 situps

(8 rounds and 5 situps)

Front squat
5 x 3 (60k,65,70,75,77.5k)

a) 3 rnds
:45 :15
ghd back extensions
strict ab mat sit ups
kb chop left, 16kg
kb chop right, 16kg
6, 8, 24, 24 each round

b) 5-4-3-2-1
dl
thrusters
95-115-115-135-155

c) front squat 3x5, +2-5
225#
3x10 chin ups

14.3
amrep
10 dl, 135
15 box jumps
15 dl, 185
15 box jumps
20 dl, 225
15 box jumps
25 dl, 275
15 box jumps
30 dl, 315
15 box jumps
35 dl, 365
15 box jumps

133 (3 dl at 315)

for 14.3
dl and box jump strategies

a) 3 rfq :45:15
Ring Row
Squats
Strict Ring Dips

B) 4 rounds on the 2:00
250m row
2 Jerks, 155#
row splits: 1:39, 1:37, 1:35, 1:33

30 mins running around Kiings Park. Plenty of hills

15 min light jog
5x (5 pullups, 10 pushups, 15 squats)

100m overhead lunge with 20k plate

Pre-WOD: EMOM for 7 minutes
-3 Snatch

WOD - For Time
-1000 meter row
--100 Air Squats
-1000 meter run

Post
3 X 15 GHD Sit Ups