5rds
5 power cleans
to 40m OH Walk
40m KB Pull w/ movement
20 pushups

20 L-Pull Ups
then...
3rds of Kelly w/ Power cleans
400m run
30 box jump (24")
30 wall ball (20#)
10 clean & jerk (135#)

3 deadlifts on the minute for 11 mins @ 60% of max - 215lbs

Rest 5 mins

"Diane"
21.15.9
Deadlifts 225
HSPUs

Thought I rx'd it, although some of my HSPU reps may have been lacking. First Diane ever.

Back Squat & 15 Min AMRAP (Wall Ball, T2B, & Box Jumps)

For Rounds
5x3 Back Squat

WOD: 15 min AMRAP (as many rounds as possible)
- 10 Wall Ball (20/14lbs)
- 10 T2B (toes to bar)
- Box Jumps (24/18 in)

Skill:
3x250m row, 2 minutes to complete
Time: 0:47, 0:49, 0:47

WOD: AMRAP
3 Thrusters (135#)
6 Pull ups
12 Ab mat situps

8 rounds plus 6 pullup

Strength Training:

Back Squats: 4x225, 4x275, 6x315, 6x335, 6x355

Metcon:

run 1 mile, 150 DUs, run .5 miles, 100 DUs, run .25 miles, 50 DUs

Time: 26:00

Warm Up: Joint Mobil­ity fol­lowed by
A.) 2 Rounds of
Clock Lunges L
Clock Lunges R
Clock Sit Ups
B.) 180 Navy Arm Cir­cles while quick jumping

Strength: Shoul­der Press
5,5,5,5,5 (95)

Work: For Time com­plete 100 Pull Ups
**every­time you drop from bar com­plete
15 Push Ups
50 Squats
(i fell off bar 7 times, ouch) lots of squats and situps

21-15-9 of:
Thruster @ 95lb.
Pull ups

4:41

3 DL on the minute for 11 minutes at 60% of your 1RM @ 145#

5 minute Rest

Diane

21.15.9

DL 225/150

HSPU @mod 3 abmats

2 Rounds of:
Soft Sand Beach Run 2 mins
50 x Pushups
Soft Sand Beach Run 2 mins
50 x Situps
Soft Sand Beach Run 2 Mins
50 x Squats

20 x Sqauts then 100m Beach Sprint
2 mins rest
20 x Burpees then 100m Beach Sprint
2 mins rest
20 x Lunges then 100m Beach Sprint

10 rounds of:
15 sec Sprint
45 sec Walk