Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Handstand Push-Ups
10 Thrusters (95/65 lbs)
Rest 8 minutes
I wasn't able to find a place to do Handstand Push-Ups, so this became a couplet. I was able to get four sets done, the first set of Rowing I got as fast as a 1:31 pace!

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes
For these, I did 20 Double Unders instead, as I had a weighted rope. For the Pull-Ups, I used the red strap, and for the Push-Ups, I did sets of 15. Because I struggled with the last set of Double Unders, I only got through 3 sets.

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/18″)
15 Toes to Bar
10/5 Ring Dips
The Box Jumps I broke up into two sets of 10, and for the Toes to Bar I did Knees to Chest on a machine, as the Pull-Up bar wasn't available. For the Ring Dips (because they're one of my worst exercises), I did them on the dip machine, with 75lb of spot, and I only managed to do 5 reps on each set (awful).

Skill:
6 x 3 OH Squat did the bar...knees,knees, knees
Cond:
15 min AMRAP:
Partner up, you go I go after each round, so one person rests while other completes one full round With Kelly "Diesel"
-          10 Thrusters (95/65) did 65...not great, check on form right arm
-          10 bar facing burpees
-          10 pull ups
-          Gate sprint
Kelly did 2 rounds I did 1.3/4 but finished the run with Kellys' assistance. :)

Skill
EMOM for four minutes: 5 Strict Weighted Ring Dips (13kg)
3x3 Straight-Body Transitions & Lowers to/from an inverted hang (60s rest)

Endurance
3K Recovery Run - 14:16
I decided to skip the mile time trial today as my legs were tight from yesterday.

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Towel pull-ups
50 Box jump, 24 inch box
25 Overhead squats, 65/45 lbs
25 L-pull-ups
50 Sit-ups

Team of 3
100 Burpees jump over partner
100 Box jumps, 20#
100 Wall Balls throwing to partner, 10#
400m run with 10# wall ball
FINISH : 20:24

Got to work out with Chris and Liz and this was so much fun. 1st time burpees felt good, but the wall ball run was so hard carrying that ball comfortably.

Presses in the garage. Tried out my new weightlifting shoes.

Warmup:
5 min jump rope w/ DU practice; resistance band stretches and pulls; mobility stuff.

Think I'm getting worse at jump rope again. I didn't jump in the lifting shoes obviously. Whacked myself in the back of the neck with a resistance band at one point, which was a laugh riot.

PRESS:
Warmup sets: 5 x 35#, 5 x 40#, 3 x 50#
Working sets: 5 x 60#, 3 x 70#, 1+ x 80# (7 reps)

Great but could be better. The 7 reps gives me a theoretical 1RM of 99#, which is still much higher than the 85# I was stuck at for a while before I did Wendler. So I'm happy with that gain. But I could've gotten 8 or 9 reps if my grip wasn't messed up. Wrists were bent, and had to readjust my fingers about 5 reps in. I might need to set the pins one notch higher. The Oly shoes felt very comfortable and was firmly planted on the mats.

Then supersets:
5 x 10 @ 40#
5 x 10 chinups
Presses felt very easy. Chinups were hard -- had to use bands.

Then:
3 clean and jerks @ 85#, 3 clean and jerks @ 65#
Did some light C&Js to try out the Oly shoes.

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Post time to comments.

Red band pull-ups, 10# plate plus support for pistols, 2 abmat hspu's, 12 kg kb

Warmup
3 Minutes Row @ 80-90% RPE

NFT
20 each Walking Lunge
15 Air Squat
10 Push Up
5 HSPU

---

Conditioning

"Whitten"
5 RFT of:

22 USA K.B. Swing (2/1.5 Pood)
22 Box Jumps (24/20″)
400M Run
22 Burpees
22 WallBall (20/14)

40 minute cap

3 rounds + 14 wall balls - 12kg kb, 12# wall ball, 10" box + 2 45# plates box jumps

---

What a killer. Sprinted on the 3rd 400m because I thought we were capped at 35 min. Kind of bummed I was 8 wallballs short of 4 rounds, but nbd. Can tell that endurance is getting better, especially with burpees.

For this week, I plan to focus on pushing myself harder - going 1 rep more when I think I can't go anymore.

Warmup
For time:

400M Run
30 Squat Jump

3:59 - DFL!

---

Strength/skill

1 DeadLift + 2 Hang Clean Pull + 1 Hang Squat Clean
12 Minutes To A Heavy Single

70#, then F 2x on 75#
More hip power! More shrug power!

Sumo DeadLift
3 Minutes to wu to 80% + 2/2/2/2/2/2/2/2 @ 80%
Exactly 45 Seconds Rest between Sets

105# - too light

---

Conditioning
21/15/9 RFT of:

D.B. Clean (45/25×2)
Air Squat
Row Calorie

10:31, used 15# dbs

Started with 25# dbs and did 3 reps, but legs were BURNING (full squat cleans). Could have probably Rxed if legs weren't so shot from yesterday. Overall good WOD!

0:00 – 1:00 Max Effort Burpees
1:00 – 2:00 Rest

2:00 – 8:00
As many rounds as possible of
5 Toes to Bar - Knees to chest
10 Kettlebell Swings 70/55 - 45 lbs
15 Double Unders - 3 DU

8:00 – 9:00 Rest
9:00 – 10:00 Max Effort Burpees
Score is total number of repetitions performed

Burpees - 25 AMRAP - 74