Squat
1-1-1-1-1-1-1 —- PR Max: 185#

Met-Con

3 Rounds

15 Burpees
10 Overhead Squats (135/95)
5 Muscle Ups (Scale: 10 dips/10 Pullups)

11:30

OHS (65#)

Scaled Muscle ups with (10 dips + 10 pullups) every round

Round 2: 5 dips + 5 dips w/ band) + 10 pullups

Round 3: 10 dips w/band + 10 pullups w/band

That was a really hard metcon and I definitely did it out of order due to partnering dynamic. Ended up going

Dips, OHS, pullups, burpees

Also, I definitely need to take an Oly Class soon because either my form is still off or I have absolutely NO endurance. It’s getting frustrated but only because I’m getting better slowly. I’m not worried though faster progress will come. Always does.

30 Min AMRAP

5 - Deadlifts @275
13 - Hand Release Push Ups
9 - Box Jumps 24"

AMRAP 5:

18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell – (135/95)
Kilos – (61/43)

3 rounds for time of:

• 115 pound Power snatch, 21 reps
• 27 L Pull-ups
• 27 GHD Sit-ups

Max rounds in 3 minutes of:

3 Power Cleans (Rx 135)
6 Push Ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

6-6-5-5-5

21-15-9
Deadlifts 225/155lbs
Handstand Push Ups

3 rounds for time:

20 Push Press (115/65)
40 KB Swings (53/35)
60 situps

10!
Push jerk
GHD situps

3 rounds for time:

20 Push Press (115/65)
40 KB Swings (53/35)
60 situps

uh...4th day in a row of hard workouts...and I tackled this one at 9pm at night. So...that equals notsogood time. But it was a fun one.

Nice to see the Crossfit Endurance training kicking in - I think this was at least 2 minutes faster than my first 5k.