3 Rounds for Time:

• 500m Row
• 12 Deadlifts (bodyweight)
• 21 Box Jumps (24")

10 rounds

Yoke carry x 2
Butcher pull x2
Log push press x 3
Sandbag clean x 3 each side
Farme'ss carry x2 LOP

Go heavy!!

ME Shoulder Press
New PR, 165#

then:
15min AMRAP
1 Bear Complex 95/65 or AHAP
7 Pull-up
20 Double Unders

10.9.8.7.6.5.4.3.2.1
KB Snatch each Arm 24kg
Box Jump 24″
100m Run between rounds

Back Squat 2.2.2.2.2
2 rep max was 235#

Then:
4 Rounds
5 Strict Pull-ups
10 OHS 95#
15 DU’s

3 rounds:

50 Double Unders
Run 200m backwards
30 medball cleans 20#
Run 400m backwards
30 box jumps 24"

Metcon:

15 min AMRAP: 15 pushups, 10 burpees, 15 DUs, 10 burpees, 15 situps

Reps completed: 300

Elements/Skills training: DU work..Did 50 unbroken for the first time. Did several 20-30-40 sets

WOD ---
5 Rounds for Time
10 OHS 95#
15 Chest to Bar Pull ups
20 Ring Push ups

19:55, entirely tooooo slow

20 min amrap of:

200m run
25 push ups
20 pull ups

-- 4 rounds plus 5 pull ups

Vondelpark - center- home