1. Wattbike 3min: 60cal 1min rest
2. Skierg 3min: 45cal 1min rest
3. Wattbike 2min: 40cal 1min rest
4. Skierg 2min: 35cal 1min rest
5. Wattbike 10min: 130cal

5RFT
3 Power Snatches
5 HSPU
7 Box jumps 24"/20"

Weighted pull-up/Weigted C2B 3×3

21-15-9 rep rounds of:
Thrusters @ 75#
Pull-ups

Beat old time by 02:40
time to move the weight up to 95# now

20min AMRAP

400m run

Max effort Pull- ups

As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.

21-15-9: Squat Cleans (135#), Ring-dips

Modified: Back Squats (135#)

Thrusters/Sprint WOD
20-15-10-5 Thrusters 135/95
100-80-40-20 Sprint

then

DU & KB WOD
20 DU's on the minute until you make it through 200 KB's.

Orange KB

For the 1st WOD, I did 55lb...For the 2nd WOD, I did 100 KB in 10min.

20min AMRAP

400m run

Max effort Pull- ups

97 Pull-ups w/green band
6 rounds + 400m run

WOD:

2000M Row, 50 Wall Balls (20lbs), 1000M Row, 35 WBs, 500M Row, 20 WBs
Time: 22:35

Other Work:

Situps (ABMAT): 1x50, 1x40
KBs (53lbs): 2x30reps
Jump Rope: SUs - 10 sets - 50 - 100 reps/set
Ring Dips: 6 Sets - 10-12 reps per set

Back Squats:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub - did amrap MU's - got 3/3/2)
-10 hang power cleans (135/95)

Squats: 265-285-305
Metcon: 3/3/2 on MU