For time complete:
60 Bar-facing burpees
30 Overhead squats (135lbs /95lbs)
10 Muscle-ups

result: 14:04 JMU 135#

For time,

21-18-15-12-9-6-3

Front squats 185/130 (NO racks)

V-ups

70#...probably just the right weight. Felt 'ok' about form & tried to keep an eye on squat form. Angry Aarron was our fun loving coach. ;)

1000m row = 4:12 (100 deg weather)
SP work: 10x45, 8x65, 5x65
KBS work: 2x20 UB @ 35# + 1x15 UB @ 53#
DU practice

Weighted Pull-ups
3-2-2-1-1-1-1-1 reps.

Used 15 pound dumbbell

Strength
5x3 Front squat
Then ME @ 80% 3RM

85, 105, 115, 125, 135(1)
9 reps @ 105

WOD
8min AMRAP Cindy
5 Pull-ups
10 Push-ups
15 Air squats

RX. 6 rounds + 6 reps.

3x5 negative pull-ups

Tabata Air Squats Push Ups Sit Ups

Bethel to home

AMRAP, 15 minutes:

Run 400 meters
15 Burpees

4 rounds

5 Rounds for time of:

Run 400 meters
15 Pull-Ups
15 Shoulder Press (50% BW)

Done outside; ambient temp 90 degrees and sunny.

Metcon 1:

250m row then 3 rounds of 10 KB Snatches (53lbs), 10 Burpee up to a plate then 250m row

Time - 6:03

Metcon 2:

EMOM: 10 box jumps (24") then bench press (185lbs) for as many reps as possible

Result: 70 Box Jumps & 30 Bench Press