Shoulder Press 1-1-1-1-1
145-155-165-170-175(PR)

Push Press 3-3-3-3-3
155-175-185-195-205(PR)

Push Jerk 5-5-5-5-5
160-175-185-200(f)-190

walking while doing squats (10 m) swinging a kb (24,5 lbs) back and forth to each side of the body
5 kb one arm press 24,5 lbs
Pulling a rope (weight 6) for five minutes
Abdominal exercises x 50 (110 lbs)

Running for 15 minutes pre WOD

This was a really bad workout. Felt tired in my body and uninspired..

7,5 km row

• For Time:
Handstand Push Ups 50 reps
5:00 rest
Handstand Push Ups 50 reps

5 rounds for time, of:

35 Double-unders
200m Run

Strength:
- 7x2 back squats, increasing weight

MetCon:
- 20 calorie row
- 30 burpees
- 40 ground to overhead (95# M, 65#W)
- 50 Toes to bar (2:1 sit-ups if needed) - 15 TTB, 70 sit-ups
- 100 ft. walking lunges w/ weight overhead (45# M, 25# W)
- 200m run

16min amrap
200m run
20 double unders
20 situps
1 muscle up

5+20+20

• 50 situps
• 21-15-9: Decline(135)/Flat(95)/Incline(75)/DB Fly(30)
• 50 hollow rocks
• 21 Hammer Curls(45)

Cluster + 3 Cleans, work up to a heavy set.

3 Rounds with 1 minute on each station of:
- Man Makers - 15kg Dumbbell
- Plate Situp - 10kg Plate
- Skin the Cats
- SDHP - 40kg Barbell
- Sandbag Farmers Hold - 10kg Sandbags each arm, if you drop them, clean one of the sandbags for the rest of the minute.
- Rest