21-15-9
Deadlift @ 60% of 1RM
Burpee box jump 24/20

3 rds
Toes to bar
1 min plank

I did the first segment in 10:02 with 225 lbs., and the second in 8:04. I didn't take any rest between sections.

15 min AMRAP

5 HSPU
10 Ring Dip
20 Wallballs 10 ft.

Finished 5 2/3. Tough one.

3 Rounds of 3 minutes with 3 minute rest between each round.

400m run, burpees

1st rd 400m run 22 burpees
2nd rd 400m run 22 burpees
3rd rd 400m run 23 burpees

Hang power clean

EMOTM - 11 rounds
2 hang cleans
1 jerk

5 min max effort jump ropes
(714)

3 rounds for time.

400m run
21 toes to bar
12 ring dips (White band)

• Strength: Push Press 5-3-3-1 (15 min cap)

• 3 rounds

• 20 KB American Swings (70 / 44)

• 30 KB Sumo DLHP (70 / 44)

• 750 M run

Warm Up:
Run .5 miles

WOD:
3x
Run 200m
10 Wall Jumps (24")
15 Push Ups
15 Squats
Run 200m
10 Knee Jumps
15 Triangle Push Ups
15 Jumping Squats

21 DL (225)
50 air squats
21 Push Press (135)
15 DL
50 air squats
15 Push Press
9 DL
50 air squats
9 Push Press

06-13-11 WOD
6 WEEK SQUAT CHALLENGE STARTS TODAY

Then:

15 min AMRAP

5 Pull-up

10 Squat

15 Double Unders

Damn double unders! This WOD could have been relatively easy, but it was so hard for me. On a positive note, My C2B's have gotten a lot better.