For Time:

20 Back Squats (Rx 185/115)
400 Meter Run
35 Overhead Squat (Rx 95/65)
400 Meter Run
50 Air Squats
400 Meter Run

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16:00 - I had to sub out 400 m runs for 400 m rows since my ankle is jacked up, so that took a bit more time. I used 65# for back squat weight and 25# for overhead squat weight...it was heavy enough to be a challenge but not so heavy that I lost all form. I felt like my form was really pretty good on most of the squats, so I am pleased with my performance.

Warm Up: 2 Round, 8 Bench Press 45 lbs

Workout: In 15 minutes
200m prowler +50lbs (I did no weight so not rx'ed)

Then max rounds:
15 burpees over barrier
10 ring rows Feet on Box (I did feet on ground so not rx'ed)

1h juoksu

10min verryttely
5min reipas
3min kovaa
3min kävely
3min kovaa
3min kävely
3min kovaa
3min kävely
3min kovaa
3min kävely
5min reipas
10min verryttely
6min kävely

Meni ehkä mukavammin kuin edellisellä viikolla :)

20 min AMRAP

2 Muscle ups(since I know you’ll ask) To sub muscle ups, 1MU=4 pull ups and 4 dips.

4 Handstand Push ups

8 KBS 2p/1.5p

I think I started doing 6 Pull ups about 1/2 way through b/c I just get stupid sometimes. Did 8 jumping dips though...green/green HSPU, and stepped up to the yellow KB. Made it through 8 rounds + 2KB

21-15-9 of:

Sumo deadlift
Box jumps
V-ups

75# sumo deadlift
Time was 6:40-something - can't remember.

There is no description for this WOD as it is stat.

Result: 00:04:00

7 min Amrap

KB snatch heavy, high Box jump.

1 kb snatch
1 box jump
2 kb snatch
2 box jump
3 kb snatch
etc
etc

21-15-9 reps of:

Front Squat 80kg
Box Jumps 75cm

Deadlift

20 min AMRAP

2 Muscle ups(Modify=4 Get out of the pool)
4 Handstand Push ups(Modify=Green/Green band)
8 KBS 2pd

10 1/3 rds with GOOP

Overall pretty happy with the end result. I've moved from Blue/Green to Green/Green for HSPU assists, WOOT! Real HSPUs here I come!