3-3-3-3-3

45-55-65-70-73

Warm Up: 3 rounds of 5 HSKU, 10 med ball cleans, 15 ball slams, 20 double unders,

SWOD: Strict Press 3×3 warm up, 80, 85, 90%

MET-CON:

Three rounds of
50 Double-unders
115 pound Overhead squat, 10 reps

Three rounds of
10 Handstand push-ups
20 box jumps

Three rounds for time of:
5 Muscle-ups
115 pound Thruster, 8 reps

15 Front Squat @ 135lbs
10 Chest to Bar Pull-Ups
3 rounds

Snatch
40kg-43kg-45kg
88#-94.6#-99#

Clean and Jerk
53kg-59kg-61kg
116.6#-129.8#-134.2#

Seven rounds for time of:
7 Handstand push-ups
115 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

For Time:

10 HSPU

15 Body Weight Deadlift

25 Box Jump 24/20

50 Pull-up

75 Wallball 20/14

The WOD was fine till that last run killed me.

100 Double Unders

400m Run w/ Medball 20/14

100 Pull-ups
100 15lbs DB Raises (replaced push-ups due to injury)
100 Sit-ups
100 Squats

Cindy is a 20 minute AMRAP of

5 pull-ups
10 push-ups and
15 air squats

I got 16 rounds + 1 pull-up !! wOOt

2 Power Clean 5sets
CNJ 6x1
Front squat 5x2

For Time:
30 Clean and Jerks (135/95)