WOD:
For Time/ 21-15-9
- Sumo Deadlift High Pull (95/65) - 65
- Kettle Bell Swing (53/35) - 35
- Burpee

100m sprints with 45 sec rest between. x8

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1 16.68
2 19.58
3 18.36
4 18.29
5 18.49
6 20.71
7 21.25
8 19.16

For Time: (20 minute Cap):

• 100 Pull Up
• 100 KB Swing (53/35) used 40
• 100 Double Under
• 100 O/H Squats (95/65) used 45

Went for 100's. Pull ups were actually the easiest part for me. Everything else pretty much sucked. Threw up in my mouth during the double unders. Tasted like chicken.

Got thru 19 OHS.

30 HSPU Dumbell Press (40lbs)
40 Pull ups
50 KB Swings 40lb Dumbell
60 Sit Ups
70 Burpees

21-15-9

Thrusters (95 lbs)
Pull ups

For time:
50 Pull-ups (Jumping pull-ups)
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps (45lb)
400 meter run
50 Pull-ups

7 rounds, for time:
7 squats
7 burpies

for 10 minutes every minute on the minute:

even minutes:

3x power clean
1x split jerk

odd minutes:

7x burpees

I did 145 first 3 rounds then 165 for 3 rounds for the power clean/jerk part

3x max reps strict pull ups rest 45 sec between
3x max reps 4/6inch deficit hspu rest 45 sec between
3x15 reverse hypers 20/14
3x5 snatch grip press

results:
pullups: 18, 9, 5
deficient hspu: 9, 6, 3
reverse hypers with 14lbs
snatch grip press with 75 then 95

5 Rounds for time:

10 Thrusters 95lbs
50m Butterfly Swim