For Time:
21 OHS 95#
100m Run
42 Pull-ups
100m Run
15 OHS 95#
100m Run
30 Pull-ups
100m Run
9 OHS 95#
100m Run
18 Pull-ups
100m Run

Pull-ups were my time consumer. Did all OHS unbroken(unusual for me).
Not real happy with time but..........

Sn
50/4x2 65/3 75/2 80/2 85/2 90/2 95/1 Test/1x2
24-31-36-38-41-43-46-48-(49-50 test)

Sn Pull
Test-10%/5 Test/3x4
50-50

Plank 2@30s
25-40

3 Rounds
6 Min. Work/ 1 Min. Rest / Rotate exercises every 2 minutes

Row
Double Unders
Burpees
Single Unders

Count reps each round, record sum total.

For Jenny’s belated birthday

For Time

27k Run

OR,

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

60 Double-Unders
10 Pull-Ups
10 Burpee Box Jumps
10 KB Swings (1.5 pood)

AMRAP 20

Got stuck with a Buddy Lee jump rope which I HATE, burns out the forearms and slowed me down HUGE. Borrowed a speed rope from someone that was starting the pull-ups on one round and slammed out two sets of 30, I would have done MUCH better had I had a speed rope for every round. What have I learned? Order my own speed rope and throw it in the trunk of my car.

7 min AMRAP
10 Shoulder Press @ 95#
30 Double Unders

Rounds: 5 rounds + 4 Shoulder Press

Rest, Then

7 min AMRAP
10 Toes to Bar
30 Double Unders

Rounds: 5 rounds + 1 Toe to Bar

5x hill sprints
jog down, sprint up 400m

Squat 3X5,
225, 235, 245#

Press 3x5
135, 145, 155

5 Rounds for time
3 power jerks @ 95#
3 Burpees

CFFB actually called for 10 rounds but my diet and a couple of beers yesterday killed my metcon. Plus I did this early in the morning and had to go get ready for work.

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7

Bench Press:
5x 75% of 1RM - 230
3x 85% of 1RM - 265
1+ 95% of 1RM - 295

Metcon:
For time, 21-15-9:
-Right-arm DB snatch (45/25) - used a 53# KB
-Burpees
-Left-arm DB snatch