21-15-9

Thrusters 95/65 - 45 lbs

Pull Ups - Did jumping pull ups

6 rds

20 Burpees ball jumps
300 m run

as many rounds in 20 mins

Back squat
1x8 @ 223
1x8 @ 239
1x6 @ 273
1x6 @ 317# <- supposed to be 295.

Front squat
1x5 2 207
1x5 @223
1x5@239
1x5@255

-Buy In-
15 Minutes to find 1RM Power Clean
135-185-205-225-235-245-250(F2x)
WOD
For Time:
10 Push Press (165/115)
30 Sit Ups
20 Power Cleans (165/115)
30 Sit Ups
30 Deadlifts (165/115)
30 Sit Ups
7:29 RX'd

-Cash Out-
3 Rope Ascents
100DU's

Clean Complex- 20mins. Go as heavy as possible. Increase weight each round.

Perform 1 clean, 2 front squats, 1 jerk. This equals 1 rep. 3 reps = 1 round. Perform 3 rounds.

65-75-85

“Annie”

50-40-30-20-10
Double unders
Abmats

Have not touched a rope in 2 months b/c I had a mental block, so my expectations today were low. Did not watch the clock. tripped 2wce in last round.

Sprint Intervals:

60m Intervals - 8x60m - flying - all between 7.2 and 7.6

150m Intervals - 1x150m - standing start - 19.78 - after 60s

4 rounds rest 1:1, total working time

Max rounds in 3 minutes of;

3 Box jumps 30/24
6 KBS 2/1.5p
9 Push ups

1min rest. Repeat for a total of 5 cycles.

13 + 3

I did 18kg kbs, not the 1.5p & had mental issue w/box jumps.