5X165
5X190
10X220

Had to pause between reps twice on the last set to fix my grip.

10 Rounds For Time:
3 Handstand Push Ups
6 Deadlifts (225#/155#)
12 Pull Ups
24 Double-Unders

Note: Count best Double Under Attempts 1-1 as a sub for DU’s if needed. There will be a 45 min. cutoff.

Push Up 3 RM

21-15-9
Power cleans - 95 lbs.
Ring Push-ups

Strength

Front Squat 5rm - 95lbs :(
Floor Press 3rm - 63 lbs

Wod
10 Rounds
20 Seconds to perform

20 Yard Pro Shuttle

Max Kettlebell Swings/Burpees

20 Seconds Rest

*Odd rounds are kettlebell swings, even rounds are burpees. Score is TOTAL repetitions added together. Score: 41

3 rounds - rest 2 mins between rounds
20 KBS 53#
15 Burpee Box Jump Over 24"
10 Toes 2 Bar
- score is slowest round

Warm-up

Coast Range Mile

Farmer's carry 2 KB (80#/62#) 1 mile

I used 2 x 44# KB's and finished in 16 min 43 sec

1

3 rounds
10 Thrusters #75
25 Sit Ups
45 DU
6:51

2

2 rounds (4 stations - 1 min per station) exercises are till failure
dumbbell curls #30
straight bar curls #65
curl bar #65
straight bar curl #75

Skills:
4 rounds of
8-10 Strict Pull-up (10 y luego 8 8 8)
16 Lunges with 2 16kg KB in Front squat position
15 Crunches (Abdominales levantando cadera y piernas)
WOD: in tems of 2:
AMRAP15
10 Over the Box Jumps
Run 160m
10 Burpees
(11 rondas y 7 Over the box jumps)