10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55

 followed by 3 min rest then
500m Row for time

55lbs Power Cleans to Push Press or Push Jerk. Could not Clean @55lbs.

--need to work on heavier cleans.

3.5 + 5 G2O
2:14 for the row.

30 minutes of running

went pretty well, although my hay fever made me a little short of breath

Tabata (8 rounds, 20 / 10)

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

Would rather stare at the sun through binoculars than do shoot-throughs again.

Great workout tho!

for time
row 2000 m

110 min

1.Skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 15 min

2.Strength
A. Isometric HSPU hold 3x3-6 sec
B. Kipping HSPU from ground 3x8 reps

C. 3 rounds:
C1. Seated single arm DB press
3*10*20 lbs
C2. Bicep curl
10*20 10*20 8*20
C3. 25 sec hollow hold into 20 hollow rocks

3.Conditioning
A. EMOM for 25 min
1) 5 pull up + 5 push up
2) 10 cal row
3) 6 T2B + 5 air squat
4) 8 cal AB
5) 1 rope climb

157/173

4.5 min AB + mob.

AMRAP in 18

15 Box Jumps (24)
12 Push Press (115)
9 Toes 2 Bar

There is no description for this WOD as it is stat.

Push Jerk 5-5-3-3-3-1-1-1

Worked up to 195 lbs.

Deadlift 155# (25, 25, 25)
1 min rest
T2B (16, 16, 16)
1 min rest
Pull-up (16, 16, 16)
1 min rest
KBS 2 pood (25, 25, 25)
1 min rest
Burpee (16, 16, stop)

3 Rounds
11 HSPU
11 Pull ups
11 Dips

Nursing a broken lumbar vertebrae isn't going to be fun....but this was a start.