for time:

row 1000m
30x burpee box jumps
30x power cleans (155)

5×5 Squat
5×5 Bench
5×5 Power Clean

worked to 225 on backsquat
worked to 200 on bench but failed at 4th one, took break did it again
worked to 187 on power clean but it became squat clean

Warm Up:
All Skate

Mobility:
Work a Weakness

MetCon:
Annie Are You Okay (sort of)*

Team of 4
4x
6 Chest to Bar
8 Seated Box Jumps
10 Kettle Bell Thrusters 1.5 pood/1 pood
12 Push Ups

*Done with 20 lb. Vest

1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters <- subbed push-ups

added Tabata double-unders

my back is still hurting,

row - 3:27
push-ups - 56
double-under - 96 <- sucked at these after push-ups

“Fran”

21-15-9

Thrusters 95/65

Pull ups

Rest 5 minutes, then,

100 burpees

Killed my previous PR, was 8:38 and finished this time at 5:49. After pouring all my energy into Fran i went very slow at the 100 burpees. Finished my total time at 27:48 i think. Pretty much the burpees sucked.

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

95#
Power snatch

21-15-9
Clean 62,5
Ring Dips

Strength: OH squats 5 x 5 (22, 33, 33, 43, 53, 58lbs...one extra)

WOD: 10,9,8,7,6......1
Front Squats @ 53lbs
Push Ups (skinny bands)

Time = 8:58

4 X 8 Front Squat (65,75,85,85#)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45/25 - did #15): (Low Round-7reps)
-Pull Up: (Low Round- 5 reps)

Post: L-Sit Practice

Snatch
60x2=

65x2=

70x2=

70x2=

70x2=