Ran from the gym to the EOR(end of runway) habu trail, took the trail to the 265 hanger, then went back.

max pull ups(6 today)

max full situps(100 today)

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups --> quads beat up from previous WOD, did abmat situps

first 2 rounds i didnt put the barbell down, after that did 5 press then rested, did last 2 press then straight into the OHS unbroken.

almost dropped the bar on OHS during last round.

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps <-- subbed 115
135 pound Overhead squat, 10 reps <--backsquat
15 GHD Sit-ups <-- normal situps

I'm still really feeling the kitchen sink workout. This was good to get loosened up.

6 rounds + 4 press

Squat Clean 5-5-3-3-1-1 (45-55-65-75-80-85)

Then,

3 Rounds

10 Squat cleans 135/95 (MOD 65#)

20 Box jumps 24/20

65# felt heavy enough. Was able to do the first round unbroken, then 5's, then 3/2. Don't go up yet, keep working on form at this weight. Left knee still caves in and I still don't have the speed I need to get under it efficiently at a higher weight.

21-15-9
Thrusters - Pullups 30kg thrusters

Went back in the afternoon and did it again! (And beat my time by 28 seconds!)

Pre-WOD
5X2 Bench Press (75, 80, 85, 90, 95)

For Time
500 Meter Row
30 Burpees
(Rest 2 Minutes)
400 Meter Run
30 Wall Ball (#12)
(Rest 2 Minutes)
100 II Unders (2:1 singles)
30 KB Swings (70/53) (#35)

5 Rounds (starting at any station)
1 minute at each of the following stations:
Rowing (Calories)
Slamballs (20/14) - Rx
Barbell Lunges (Front Rack) (95/65) - 65
1 minute Rest between rounds.

246 total

20 Wall ball shots, 20 pound ball --> 14#
20 Sit-ups
20 Box jump, 24" box --> 20"
20 Push-ups
135 pound Clean, 20 reps --> 65#
20 Double-unders
20 Thrusters, 35 pound dumbbells --> BB 65#
20 Pull-ups --> Inverted rows
95 pound Overhead squat, 20 reps --> 65#
20 Kettlebell swings, 1.5 poods --> 1 pood
95 pound Push press, 20 reps --> 65#
20 Dips
95 pound Sumo deadlift high pull, 20 reps --> 65#
20 Burpees
135 pound Back squat, 20 reps -->95#
20 GHD sit-ups --> Windshields
20 Walking lunge steps
135 pound Deadlift, 20 reps --> 95#
20 Knees to elbows
135 pound Front squat, 20 reps --> 95#

Snatch balance

3-3-2-2-2-1-1-1-1-1
50-55-60-65-70-75-80-85-90-95-100

Stretch - windmills w/pvc pipe 20/side
Skill - snatch balance with hook grip
Movement - Kipping 101

Warmup
3 rounds
* 10 push ups
* 6 dips
* 10 ghd
* stretching
* back squats - 5x195, 5x275, 5x295

WOD
Five rounds for time of:
Row 500 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

25:00