3,6 km. Wet and slippery.

Boom Imported.

Warm Up: Joint Mobil­ity fol­lowed by
50 Dou­ble Unders
40 Squats
30 Hol­low Rocks
20 Push Ups
10 Lunges
5 Hand­stand Push Ups

Work: 5 Rounds
1. 400m Row
2. 40 Push Press 45lbs
2. 30 Plyo Lunges
3. 90 Second Rest

After Party: 2Min of Sit-Ups (I did 72)

1 rep max

"JT"

For time of:

21-15-9

Handstand push-ups - 2 mats
Ring dips - off GHD
Push-ups -rx

cash out:
25 no momentum hip extensions
50 air squats
50 K2E from the floor

Low Bar Back Squat 5.5.5

5 min Rest

75 Power Snatch @ 75#

Every time you STOP moving you do 10 Burpee’s. It’s touch and go. NO RESTING…. No DROPPING FROM OVERHEAD… HANDS MUST STAY ON BAR…. or BURPEE’S

======================================
Low Bar Back Squat 5x rep max was 185#, I stopped there due to the fact I felt that my form wasn't that great.

The 75 Power snatch (Randy - Hero WOD) workout with the added suck factor of burpees took me 12:04, which is awesome, cause my previous RANDY time was 12:37, so I beat my prior PR Randy time, while doing an additional 50 burpees mixed in. I'll take that as a win!

Burpee counter - Had to do 10 burpees at each stopping point.
25
35
45
55
65

I felt after the first 25 that I would keep banging them out. After the first 10 burpees, not so much :P

400 Imported.

AMRAP 20 mins
10 OH Lunge @ 20kg (5 each leg)
10 Box Jump 24" (scaled to step ups)
88m Banded run (scaled to 88m farmers carry 32kg each arm)

Weighted Pull Ups:
- 20kg x 5, 25kg x 3, 30kg x 4, (Finisher - BW x 10)
- Do some butterfly pull-ups

Bent over Barbell Row (Strict form - slow raise and lower)
- 60kg x 8 x 3

Seated Cable Row Machine:
- 30.5kg x 5
- 34kg x 3
- 37.5kg x 5
- 27kg x 10

Row 1km at recovery pace (1:50ish per 500m)

Stretch for 20mins

21-15-9
95# Thrusters
pullups