21-15-9
KB Thrusters @16kg
Burpees

3x5 Front Squat: 95-115-125lbs
1x20 Back Squat: 95lbs

I need to work on keeping my core tight and my knees out (my left leg swoops a little bit as I get heavier). Other than the slight knee issue, my squats felt really good. This is a PR for me, but I feel like I'll be able to go heavier next week. :)

"Nicole":
20-Minute AMRAP of:
400M Run
Max Rep Pull Ups

My pull-ups were...sad, but the runs felt really good. I wore Zoot Compression socks for the first time and LOVE them!!! I really feel like they helped with my runs...my legs felt really good. I also think this was a really good met-con to follow up our squats.

BW: 130lbs

75 Push Ups

200 Sit-Ups

5 Minute Plank

Twice a day, 12 hours apart to enhance muscle recovery

12:00 AMRAP

5 Strict Pull-ups
10 Deficit Push-ups on Dumbell
15 MedicineBall Squat, 12/9kg

-Every 90sx5

"Cindy"

AMRAP in 20 min

5 Pull-ups
10 Push-ups
15 Squats

16 rounds + 5 pull-ups + 2 push-ups

13 Burpees and starting to get sick of this.

6 Power clean
6 Thruster

(rx: 42.5/30kg)

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

8 rounds

7 pullups
7 m Heavy DB front rack lunge