AMRAP
3 squats
6 box push ups

10min AMRAP:

9 x Deadlift
6 x Hang Clean
3 x Push Press

RX 60kg/40kg

MO: 5 full rounds 3 hang cleans - RX'd

Run 2km @ 14km/h on treadmill

3x5 Deadlift
135-155-175lbs

1x20 Deadlift
135lbs*

*I wanted to save my legs for the met-con.

8-Minute AMRAP of:
1 KB Swing (53lbs)
1 Thruster (65lbs)
2 KB Swing
2 Thruster
3 KB Swing
3 Thruster
...

I got 9 Rounds and felt like I might die or hack up a lung or something worse. I hate Thrusters, I love KB Swings...I did not like this WOD. You just have to tell yourself..."It's only 8 minutes". The swings were smooth, the thrusters were really ugly after Round 6. Work on thrusters.

I rested for 5 minutes and then rowed and practiced my KB swings @35lbs. I'm working on driving through my heels on my swings and not getting on my toes, something that feels comfortable at 35lbs, but not at 53lbs.

BW: 128lbs

AMRAP in 20min. of:

2 muscle ups
4 HSPU
8 KB swings 1.5pd/1.0pd

15 rounds + 2 HSPU
Substituted 2 muscle ups with 2 pull-ups & 2 ring dips

strength and muscle up progression

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Green band on the ring dips. All else was ad prescribed.

OH Squat
- 5 rounds: 5 x 30kg

Practice butterfly pull ups

Practice pistol squats

Five Rounds: 12 Deadlift 185#, 24 Sit-ups

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Ring dips killed me. The end