For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Standard dips.

21-15-9 Reps for time of

Thruster #95
Pull Ups

21-15-9

Ring dip (used blue band)
Thruster (used 63# bar- heaviest bar I've ever used for thrusters)

Coach gave 12 min time cap. Finished in about 11:40. Arms were dead after this.

Strengh:
EMOTM 3: 5 Thruster (40kg)
1 min. rest.
EMOTM 3: 4 Thruster (50kg)
1 min. rest.
EMOTM 3: 3 Thruster (60kg)
WOD: Fran
21-15-9
Thruster (40kg)
Pull-up
(hice en 4:54

Do 10 minutes of yoga: use the Downward Facing Dog, and the Cobra postures mainly
Workout
Complete 5 rounds of the following as fast as you can:
1. Burpee 16 Reps
2. Sit-up 14 Reps

Front Squat 5x3
95-115-95

[wrist pain]

WOD 1
10 minute AMRAP in pairs
P1: 20 box step ups
P2: 8 reverse lunges, 8 russian swings

WOD 2
15 minute AMRAP in pairs
P1: 350m row/ski erg
P2: 2 lengths single arm farmer carries, 2 lengths single arm waiter walks

10 Shoulder Press, 52.5kg (35kg)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats

All-levels WOD/Beginner WOD:
A. Perform three heavy rounds of the complex 4 front squats + 8 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible)
B. With a partner complete: 500 double unders

All-levels WOD/Beginner WOD:
A. Overhead Squat 3-3-3-3-3 : 88#
B. 5 rounds, alternating with a partner:
10 shoulder to overhead 135/95 : 73#
10 pull ups