21 Deadlift #225
21 Toes To Bar
9 HSPU
100M Run

15 Deadlift
15 Toes To Bar
7 HSPU
100M Run

9 Deadlift
9 Toes To Bar
5 HSPU
100M Run

for Time: 21-15-19
- Thruster (95,65)
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

for Time: 21-15-19
- Thruster (95,65)
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

3 rounds for total # of reps of:
wallballs @ 20#
SDLHP @ 75#
box jump @ 20"
push press @ 75#
Row (calories)
1 minute break

one minute at each station
count total number of reps

Total # of reps went down from last time because we have actual rowers to count calories this time

Since I couldn't do the actual WOD for the day:

I did some skill work practicing muscle ups and ring dips.
Then did max rep ring push-ups x 5
Then did max regular dips x 3
then did 250m, 500m, and 1000m rows for time.

Then went home.

5 rounds with 2 min rest after each round

5 power cleans 115#
10 burpees
100m run

1st time doing 115# cleans in a WOD! 115 was my 3 rep clean max and 2 rep squat clean max before. Also, today I accidently loaded 125# on the bar and power cleaned it without noticing yea!

for Time: 21-15-19
- Thruster (95,65)
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

0.25 mi warm up
1 mi - 100% effort
2 mi - Recovery pace

Ran 1 mile in 6:44 (slight gradual incline)
Ran remaining 2 miles in 8:41 & 8:42

Total Time of 24:09 for average pace of 8:02 for 3 miles.

For time

5 rounds

400 meter run

15 Overhead Squats (95 lbs, RX)

50/5 60/4 70/3 80/2 85/2 90/2x3
28-34-39-45-48-48(2)-50(1)

Sn Lift Off
80/5x5
45 (4 sets), 50 (1 set)

Weighted planks
3 x 30s
25-40-40