This was a fun one to do in the office gym. I think the people on the treadmills really enjoyed my purple face and whimpering 'sonofabitchsonofabitchsonofabitch' on every HSPU starting on the 3rd round.

Hadn't done HSPU in a while so was pleasantly surprised by my results.

5x5 Bench
105, 125, 135, 155, 175 (3. . .courtesy of strong spotter)

WOD:
7 Minutes AMRAP-
3HSPU, 3 Pull Up,

6 HSPU, 6 Pull Up, continue by 3

3 Minute Rest

5 Minute AMRAP
10 T2B

20 Double Under

Made it through 15 HSPU and 7 Pull-ups
5 rounds T2B and DU

Three rounds, 15-12-and 9 reps, for time of:

• 135 pound barbell Thrusters
• 45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

20 x 165# Back Squat

For Time:
300 Double Unders (or 1000 singles)
100 Burpees

Partition as you like.

Subbed shoot thrus for burpees.

3 x 5 press - max 55 lbs

then…

3 – 6 – 9 – 12 – 15 – etc
thrusters (95/65)
chest to bar pull-ups

AMRAP 7

score = total reps

“Karen”
150 wall balls (20/15) - used 15 lbs

*still need to work on form

"8/28″

28 kettlebell swings (1.5/1.0)
28 burpees

8 rounds

Completed 6 rounds + 2 reps

3 x 5 bench press - max 85 lbs

then…

800m row
100 push-ups
10 snatches (135/95) - used 55 lbs

10 snatches (95/65) - used 55 lbs
20 toes to bar - scaled
30 power cleans (95/65) - used 55 lbs
40 walking lunges
50 pull-ups - used black band
40 walking lunges
30 power cleans - used 55 lbs
20 toes to bar - scaled
10 snatches - used 55 lbs

1 x 5 deadlift - max 200 lbs

then…

21-15-9
deadlifts @ 75% - used 150 lbs
ring dips - completed 10 ring dips with no band & the rest with red band