EMOM

10 Jump Rope (add 10 every minute)

1 Wall Ball rep each minute, increasing by 1 each minute.

For time:
25– Sumo Deadlift High Pull (115/75)
8 – Burpees (Games standards)
50– Ground to Overhead with bumper plate (45/25)
2– Rope Climbs
75– Ball Slams (16lb dyno-max)
2 – Rope Climbs
50 – Walking Lunges
8 – Burpees (Games standards)
25– Goblet Squat (53lb/35lb)

For the team WOD double all of these and 1 person works while the other rests.

Strength:
7x2 back squats, increasing weight

MetCon:
20 calorie row
30 burpees
40 ground to overhead (95# M, 65#W)
50 Toes to bar (2:1 sit-ups if needed)
100 ft. walking lunges w/ weight overhead (45# M, 25# W)

200m run

Back squats felt really good...

45/65/75/85/95/105/115

The row and burpees felt pretty good, then the ground to o/h killed me. I used 55# and did power cleans and push presses and my shoulders got tired real quick. I did 10 toes to bar before I decided to sub out the rest for sit ups, then did 70 sit ups and thought, "Okay, your shoulders are better, go finish them up on T2B!" so I did 5 more toes to bar to finish that up. Lunges were challenging but doable, used the 25# weight overhead.

Final time was 25:27

20:00 minutes AMRAP
-7 burpees
-16 pullups
-34 situps
-77 lunges
-400m run

I completed 2 full rounds plus burpees, pullups, situps on the 3rd round.

Hand was still really torn up from Thursday. It'll take a couple days before full functionality will return.

Bench 5x1
265# (this felt pretty good, excited to find a max on this someday)

Rings Dips
3xMax

18,15,15

Russian Stim
Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 3-4 minutes between rounds

This was a beating. My back REALLY hurt, so I only used 185# all around, and did front squats to avoid loading my posterior chain too much.

Strength:
7x2 back squats, increasing weight

MetCon:
20 calorie row
30 burpees
40 ground to overhead 75#
50 Toes to bar (2:1 sit-ups if needed) 25 TTB - 50 Situps
100 ft. walking lunges w/ weight overhead (45# M, 25# W)
200m run

20 squats @ 205 AFAP- 1:45
45sec rest (whatever time it takes to move and set up the bar)
20 hang cleans @ 135- 2:14

5min rest
100yard sprints
1 per min with a continuous clock for 8 min

walk around the track
jog around the track

I was pretty happy, when I did this same WoD a month ago the squats were 3:35 and the hang cleans were 3:45.

Cl Pull + PCl
50/4+4 60/3+3 70/2+2 75/2+2 80/(2+2)x2
30-36-42-45-48

RDL
60/8 70/5 80/4x3
45-50-55

3 Rounds with 1 minute on each station of:
- Man Makers - 15kg Dumbbell
- Plate Situp - 10kg Plate
- Skin the Cats
- SDHP - 40kg Barbell
- Sandbag Farmers Hold - 10kg Sandbags each arm, if you drop them, clean one of the sandbags for the rest of the minute.
- Rest

Gorgeous Sunday in Ouray ... might be one of last outdoor WODs for the season and it was a fun one.

Partner WOD:
1/4 Lap Lunge Steps
1/4 Lap Burpee Broad Jumps
50 Wall Jumps (~24")
Run 1/2 lap backwards
75 Jumping Squats
100 Hand Release Push Ups
Run 400 meters, sprinting the final 100 meters

No timer was kept of this WOD