100 Thrusters for time #75
Each minute on the minute do 5 burpees

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95/65
Burpees
Abmat Sit ups

50# for me. :(

Aarron gave some great tips for getting warmed up & mobile for OHS. Rear against the wall, feet in squat position on the wall, hands over head as if doing a squat horizontally on the wall.

5rounds of:
25 Double unders
15 Push Press 75/45
100m sprint
10 Chest to Bar Pull ups
100m Sprint

45#-Tried to pull myself up as high as possible as often as possible, but do not deserve the Rx!

3 Rounds For Time:
5 Push Press 95#
10 Ring Dips
15 Ring Rows (feet directly below rings)

30 reps for time
Clean and Jerk 155 lbs

PreWOD:
- 3X30 (75#) Bench Press/Ring Push Up
Max Bench Press unbroken then finish your set to 30 with Ring Push Ups.

14/16, 12/18, 12/18

5 Rounds For Time:
-35 Double Under (2 for 1 sub)
-200 Meter Run

7-7-7-7-7

Five rounds of 7 reps of:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

You cannot set the bar down until you have finished a complete round

65-85-95-115-135 (used lifting straps)

AMRAP in 20 min of:

400m run/ 600m row
10 L Pull-ups
15 Good mornings 45lbs/35lbs
20 Sit-ups with 25lbs/15lbs plate

3rds for time:
Hand Release Pushups (20)
kb swings (10 at 60 lbs)

5 rounds for time:

20 Pull-ups
1 min spinning
40 Sit-ups
20 alternating lunches