warmup then
2x partner band sprints 50m each partner

shoulder warmup. Then HSPU practice (10 min cap on skill)

6 rounds

5 C2B Pullups
10 box jumps (30"/24")
15 burpees
20 double unders / 60 singles

5 x 3 of weighted ring dips

35#
45#
70#
80#
90#

I felt good this moning and easily repped out the 80# but at 90# I could only do 2.1 :D

Still I was happy with the results.

Pretty nice start to the week. Oly Lifting class is tonight, so I did not mind the relatively chill Monday WOD.

Warm Up:
All Skate - push ups, pull ups, squats

Mobility:
Pain ball on feet
PVC pass-through

Max Effort:
High Bar Back Squat
7x
3 reps @ 70% of 1RM (205 lbs)

MetCon:
10 minute AMRAP
7 Strict Pull Ups
7 Shoulder Presses @ 65 lbs

(6th round included 7 shoulder presses and 3 strict pull ups)

Strict pull ups really made this AMRAP drag.

AMRAP 9'
15 wall ball shot 20/14lbs
15 swing 24/16kg

100 Burpee Challenge Day 25 = 25 burpees

100 Burpee Challenge Day 25 = 25 burpees

back squat 8*3
@75%

5 RFT
20 Cal row
10 thruster 53 kg

5 rounds

25 Double unders

15 Push Press 75/45

100m sprint

10 Chest to Bar Pull ups

100m Sprint

Warm up
Run 800
3 rounds
7x Med ball clean 20#
7x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

The Illegitimate AMRAP
Alternate runs
400/200m
Then complete Max reps scaled hand stand push ups

Upon failure run, then continue HSPU. Score rounds completed and HSPU reps.
6 rounds
71 HSPU

Bench press 3-3-3+
5 65
5 85
3 100
3 125
3 140
3+ 165 achieved 4x reps