Warmup
Burpee challenge day 96
96 burpees as a warmup (felt like the WOD!)

Strength
A) 5x3 OHS
115/135/155/185 failed on 3rd rep/195 x3

WOD
12 Rounds of Cindy for time:
9:50

Felt good through all rounds. Pushups have definitely improved since before the burpee challenge began. Squats slowed me down the most. Pullups on the Rogue RPG are improving as I time the swinging + the kip

For Time:

Wall Balls/T2B
50/25
40/20
30/15
20/10
10/5

MOD: Wall ball 10#
MOD: T2B, did first 25 using a plate, dropped to the floor for middle 3 rounds, did last 5 on the plate.

1 min of Wall Balls 20, 18, 18 (20)
1 min off
1 min of Kettle Bell Swings 17, 15, 10 (55)
1 min off
1 min of Double Unders 50, 50, 50
3 rounds

3rds
1min wall balls 20lbs 15, 15, 15
1min rest
1min kettle bells 15lbs 32, 32, 32
1min rest
1min double unders 44, 44, 44

3rds
1min wall balls 20lbs 26, 26, 20
1min rest
1min kettle bells 2 pood 26, 24, 20
1min rest
1min double unders 55, 55, 40

100 Burpee Challenge Day 96

Cleans
3-3-3-3
135-155-165-165

Front Squats
2-2-2
165-175-185

MC:
21-15-9
Burpees + Pullups

6:35

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

10-1
Hang Squat Clean Thruster 115/75
Kb Swings 2/1.5 pood

10 reps of each etc to 1 rep

53 lb Kb
75 lbs on Hang Squat Clean

Back Squats:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub - did amrap MU's - got 3/3/2)
-10 hang power cleans (135/95)

Squats: 265-285-305
Metcon: 3/3/2 on MU