3 K row for quality

TC 15 min

For time:
10-20-30-40-30-20-10 ft. UB hs walks

rest 5 -10 min

3 sets of Legless rope climb clusters
1.1.1 - 15 sec. rest b/n each climb
*3 min. rest between sets

50 GHD
100 Walking lunge 20 kg overhead
100 ab-mat sit-ups
100 deadlift bw (80kg)

Timecap 20min

For time:
Row 2K- sub 200 SDHP 44lbs
35 Wall-ball shots, 20 pound ball- sub to thruster 40lbs
Row 1K- 150 SDHP
25 Wall-ball shots, 20 pound ball
Row 500 meters
15 Wall-ball shots, 20 pound ball

scaled to porch by brand x. made a mistake on the second round of rowing
increase my time

OHS:
- 40kg x 8 = 320
- 40kg x 8 = 320
- 45kg x 8 = 360
TOTAL = 1,000

Good Mornings:
- 40kg x 8 = 320
- 50kg x 8 = 400
- 55kg x 8 = 440
TOTAL = 1,160

Squat machine (add machine weight of 53kgs to weights below):
- 160kg x 8 = 1,280
- 200kg x 8 = 1,600
- 240kg x 8 = 1,920
TOTAL = 4,800

Calf Raise
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
TOTAL = 1,548kg

GRAND TOTAL = 8,508

"Cindy"
20 Minute AMRAP:

5 Pull Ups
10 Push Ups
15 Squats

11 Rounds 7 Push Ups

21-15-9
Handstand Push Up
Ring Dips
Push Up

I squeezed in a quick workout when I first got home.

4 Rounds
Double KB swing (44/44) x 5
Double Renegade Row (44/44) x 5
Double KB Burpee (44/44) x5

I completed this in about 11 mins. Took a one minute rest then:

250 Double Under's
Took me about 6 mins.

I felt very drained and lethargic.

21-15-9
thrusters (95)
Burpees
Box Jumps

Jerks
3x4
135-155-175#

BS
3x5
305#

3 rds
Run 3 laps (600mt)
10 pullups
12 thrusters @25 kg