Power Clean & Jerk
5-3-3-1-1-1

7 min AMRAP
6 Pullups
8 Box Jumps
10 Overhead Swings (70/53)

Thrusters 3-3-3-3

5 Rounds
10 Thrusters
15 Pullups
20 Abmat Situps
25 Double Unders

5 rounds
400m run
30 Box Jumps
30 10k Wall balls

26:40mins

Then 50 abmat situps and 50 back extensions

WOD

• 50 KB Swing (32 kg)
• 50 Walk Lunge Swing (15 kg)
• 50 Double Unders

Was amazingly hard today due to the not so bright partying last week but it felt good to get back to normal routines.

5 ROUNDS FOR TIME OF:
MAX PULL UPS
MAX PUSH UPS

REST 5 MINUTES

3 ROUNDS FOR TIME OF:
5 x HANDSTAND PUSH UPS
5 x TUCK JUMPS
50 x FLUTTER KICK

1.9 mile run

day5 Imported.

15 X 1 Bench Press @ 85% of last weeks 2 rep max

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WOD: For Time

-1000 Meter Row
-100 Air Squat

Strength/skill
Rope Climbs - 2
Weighted Pushups - 5 ( have partner stack plate(s) on back)
3 rounds

For time
10 kb snatch w/s
15 wall ball
Stoplight run
3 rounds

WOD

• 50 Pull Ups
• 50 KB Swing (32kg/70 lbs)
• 50 Walking Lunges With a Twist (15kg/30 lbs)
• 50 K2E

Not my day, I've been feeling a bit off and todays workout proved I probably have a bit of cold in me. Did not perform at my best but still had great form and execution even though the time sucked.