20-16-10 reps for time of:

Wallball shots, 14 pound ball
Kettlebell swings, 20 kg
Walking lunge, 45 pound plate overhead

3RFT
500m Row
12 Deadlift (Body weight)
21 Box Jumps (24/20)

RX. 24", 130#. Legs were dead from yesterday. 18:17 - wanted to get under 15 min

Didn't feel really sore at all from yesterday - good recovery from protein

Snatch 5 x 5 – lighter

100 Walking lunges
80 Situps
60 Double unders
40 Slam ball
20 HR Pushups
2 rounds for time

accidentally used a 20lb ball instead of a 30lb for the slam balls... in my defense, there was no Rx weight posted on the board. also, there were only 3 30lb balls available... lame.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

pull-ups
Box jump, 24 inch box
AbMat sit-up

For time:
Run 4k
40 Burpee pull-ups

20 pound vest

3 rounds of
15 burpees
100 foot lunge
400 M

40 OHS W/ Med Ball(#10)

40 Wall Ball

40 DU

40 Burpees

40 Pushups

40 Pullups(green band)

20 Minute AMRAP

20 DU's(60 SU)
15 Air Squats
10 Burpees
5 TTB

deadlifts

Warmup
800M Run @50-75% RPE

Survived.. enough said.

---

Barbara
5 Rounds For Total Time of:

20 Pull Up
30 Push Up
40 Sit Up
50 Air Squat
3 Minutes Rest Between Rounds

51:11... DFLed this because there was a 45 minute cap and everyone stopped or had already finished. But I was pretty close so I struggled through it. I'm really proud of myself for getting through my DFL fear. Still really suck at sit ups - that's where I lost the most time. Plus the speedy girls were doing jumping pull ups... LAME.