4 Round for Time
7 Hand Stand Push-ups
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/165
7 Burpees
7 Kettlebell Swings 70/53
7 Push-ups

don't remember time but it was 20something

12 min. AMRAP
10 Front Squats (135/95)
10 Box Jumps

Group warm up, then;

5 Rounds

5 Pistols (right) (MOD: rope)
5 Pistols (left)
5 Deadlifts 275/185 (MOD: 125#)
10 Toes 2 bar

Strength: 3rm Snatch balance (

)

WOD:

With continuous running clock;

1min double unders-100

1min hang power snatch 75/55<--45#

2min double unders-150

2min hang power snatch

3min double unders-175

3min hang power snatch

“Kelly”
35 min CAP
5 Rounds
400m run
30 Box jumps 24/20<--5 plates
30 Wallballs 20/14

Met 30min time cap @ 4 rounds.

Bench Press

"A. Strict HSPU 4x2
-done. but 2 still felt like limit

B. 3x3 negative parallete hspu
-first time doing these. tried to do negative slow, but couldn't hold pace past half way down.

B. 5 sets
15 BTK push press (95#)
rest 30s
- touch, but done.

C. AMRAP 15 85%
4 TGU
5 CTB
30 squats
-finished round 5 at about 16 minutes.
overall, no energy at gym today.

WOD1: 500m Row for time

WOD 2: 7 AMRAP
15 Dubs
10 Sit Ups
1 Rope Climb

WOD: 15 Minute Sprint Training
EMOM Style-3 Sets of:
Minute 1- 25′ Sprint All Out
Minute 2 -50′ Sprint All Out
Minute 3 -75′ Sprint All Out
Minute 4 – 100′ Sprint All Out

Way too easy. Should have been 100 ft every time

5 rounds

400m run
40 double unders