15 min AMRAP
7 push press, 135 lb <- subbed 115
10 OHS, 135 lb <- subbed just the bar
15 GHD

5 rounds

cool down
:30/:30r row for distance. 5 rounds.

Pre-WOD:
3 Rounds (not for time)
15 Wall Ball Shots
Broad Jumps

WOD:
1X20 Back Squat (Body Weight or heavier)
10 X 100 meter sprints

Post WOD:
Pidgeon & mountain climber stretches

4 RFT:

250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Warm Up:
400M Run
Bear Crawls
20 Jumping Lunges
20 Jumping Squats
Crab Crawls

Workout:
1 mile run - 9:30 (yippee!)
3 minute rest
800m run - 4:50 (oopsies!)
2 minute rest
400m run - 2:00 (YEAH!)

Tabata Abs:
8 Planks
8 Right Side Planks
8 Left Side Planks
8 Alternating Leg Planks

20 secs on, 10 secs rest

21-15-9

Deadlifts (120#)
Bar Facing Burpees

For time
30 KB Clean & Jerk (alt arms)
Rest 1 min
30 SDHP
Rest 1 min
30 KBS
Rest 1 min
20 KB Clean & Jerk (alt arms)
Rest 30 s
20 SDHP
Rest 30 s
20 KBS
Rest 30 s
10 KB Clean & Jerk (alt arms)
Rest 15 s
10 SDHP
Rest 15 s
10 KBS

16kg

3 rounds of:
50 air squats
7 MU
10 Hang Power Clean with 135 lbs
I lost a little time kind of doing the squats at a regular pace, but the most time I think I lost was in the breaking up of the HPCleans. That was almost all due to the grip. I could only do like 3 or maybe 4 at a time then I would put down the bar and take a little break.
This was my 3rd WOD in a row, but I should have gone a bit faster in my opinion.
Good Workout and I need to start to work on developing my grip, both for maximum strength as well as for endurance/ high reps.
Fun.

20 Minute AMRAP

7 - Push Press @135lb
10 - OH Squat @135lb
15 - GHD situps
7 - Box Jump @ 30"

Pre-WOD
5X5 Bench Press (Pause on Chest) (105#)

Elizabeth
21-15-9
Power Cleans (135/95#)
Ring Dips

90 Minute Run