21.15.9
Kettlebell swings and push ups

5X5 Bench Press - I'd like to say that I worked up to two reps of 225 but William's spots were borderline curls

WOD:
7 Minute AMRAP:

3 HSPU, 3 Pull-ups,

6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minute AMRAP:

10 Toes-to-bar
20 Double Unders

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Bench: 135(5), 155(5), 185(3ish), 186(3ish), 225(.5ish)
HSPU/Pullup: completed round of 12 and finished 15 HSPU
T2B/DU: 3 rounds and 8 T2B

21 Deadlift #225
21 Toes To Bar
9 HSPU
100M Run

15 Deadlift
15 Toes To Bar
7 HSPU
100M Run

9 Deadlift
9 Toes To Bar
5 HSPU
100M Run

500 M Row
50 Push-ups
400 M Row
40 KB Swings (1.5 pd/1 pd)
300 M Row
30 Box Jumps
200 M Row
20 Pull-ups
100 M Row
10 Squat Cleans (155/105)

Kept Row sub 1:50 on first row, sub 2:00 on rest of row until 100 M Row...should have pushed it under 2:00 also. Need to work on cycling through box jumps and mechanics of squat cleans.

10 wall ball shots
15 box jumps
20 double unders

10 wall ball shots
15 box jumps
20 double unders

I spent at least 5 minutes on double unders but glad I did the RX proper.

5 rds of:

800m run
90 second rest between rounds

(total time eXcludes the rests)

Splits:
3:27
3:28
3:32
3:36
3:33

Power Clean 15 RM

10 Minute AMRAP

-6 Front Squats (165/115)
-7 Ring Dips
-18 Double Unders

Back was really tight and sore this morning. So, spent an extra 20 minutes during warm-up and went with 115#. Weight was too light. Should have gone with 135#. Ring Dips were solid. Still working on double unders. Only getting one or two at a time...which is where I lost A LOT of time....only 5 rounds plus 3 reps

Karen (10:13 rx)
-150 Wall Ball Shots (20/14)

Optional Add-on:

3 Rounds (Time: 5:25 rx)
-10 Burpees
-10 KB Swings (1.5 pd/1 pd)
-10 Sit-ups

First time doing Karen. Legs got smoked! Learned that I need to come down with the wall ball much faster to cycle through faster. Others were doing 3 to my 2.