AMRAP in 10 minutes:
15 Chin-ups
15 Dips

15 Situps

For Time: 21-15-9

Dead Lift
Box Jump

I started with 115 lbs and dropped to 95 after the first round.

5 Rounds

1 Suicide run

1 Shoulder press 135/85 Rx+, 115/65 Rx

3 Push Press

5 Push Jerk

20 Abmat Sit ups

Choose a weight that you can complete all 3 lifts.

For the first time in past 2 weeks, I finally felt like I wasn't moving under water. I took two days of rest after 4 days on, and I felt really good coming back in today. This was also the first time I was able to keep moving during the entire workout. I think I only hit the hands on the knees suffering position once! :p I need to work on keeping my chin down during pulls and presses.

3 rounds:

• 10 x 100kg dead lift
• 20 pull ups

3 rep max

result: 245 lbs

AMRAP in 20min of:
5 pull-ups
10 push-ups
15 squats

20 rounds + 3 squats

4 rds for time:
4 HSPU
10 Ring Dips
400m Run

(Not timed, afterwards, 100 double unders)

There is no description for this WOD as it is stat.

3 rounds:

• 10 x 50kg thruster
• 10 burpees

Strength:
Bench Press 1-1-1-1-1

WOD:
7 Rounds (All movements done with KB 55/35)

10 Weighted Step Ups (24″/20″)
10 Weighted Sit Ups
10 Goblet Squats

PR on Bench-235# (failed at 245# attempt)