Diane
21-15-9 reps for time of:
Deadlift 185lbs
Handstand Push Ups

Time: 6:34

7x2 Thruster
(5x5 front squat and press with 35# -L shld pain with thrusters)

"Annie"
50-40-30-20-10 of
Double Unders (3:1 Singles)
Sit-Ups

18:34
Record Thruster weights, modifications (for Annie), and time.

For time (15 min cap)

5 Back Squats at 50% of 1RM
150 Push Ups
Every Minute, on the minute 5 Back Squats at 50% of 1RM

"tabata awesomesauce"

4 minutes of tabita's (20sec work, 10sec rest) of:
Ring push-ups
Box jumps at 24"/20"
Shoot-throughs
Air squats

Keep track of lowest reps for each round
Add up each lowest number for total number

For time (15 min cap)
150 Hand Release Push Ups
Every Minute, on the minute 5 Back Squats at 50% of 1RM

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

1 rep short of 7 rounds

4 Rounds of:

400m Run
10 Pull Ups
10 Burpees
10 Box Jumps (24,20)

4 Rounds of:

400m Run
10 Pull Ups
10 Burpees
10 Box Jumps (24,20)

1.9km Block Run

ME Lower Body:
Front Squat- Find 1RM - failed one attempt at 195; got 185 decently. should have tried 190

Assistance:
Glute Ham Raises 4×10
Pull Throughs 2×25
Good Mornings 3×10 @85lbs
GHD Situps 3×20