DB bench drop set of:
5 rep max @ 75lb.
7 reps @ 65
9 reps @ 55
11 reps @ 45
13 reps @ 35

3 sets w/ 3 minute rest btw.

4x5 one arm kb press (12 kg)
30x20x20 push ups
30x20x20 weighted sit ups (5 kg)

Cycling for 10 min pre and post WOD.

5 Rounds
7 Push Press 95/65
7 Burpees
7 Pullups
7 Power Cleans
7 Box Jumps 24/20

1 minute each of:
ring inverts
tire flips + jump through
reverse burpees
turkish get-ups w/ 24kg KB
rope climb
plank (must hold for the full minute)
rest

3 rounds

20min AMRAP

5 pull ups
10 push ups
15 squats

Not what I wanted, but what I expected. Lunges cannot get the air I need right now. In due time...PR is 26

Today, 20 1/3 =(

3 Shoulder Press on the min for 9 min @55% of your 1 RM
[1 RM 140 - 55% = 75# for the 3 SP on the min]

5 min Rest then:

15 min AMRAP
10 Squat Clean 155#
100m Sprint
10 Ring Dips
100m Sprint

---

Very happy with today! I only did 2 rounds + 3 more Squat Cleans; however, this is my first time to ever do a WOD with a full RX with ring dips, they took me longer than I had hoped but yay!!!

Angie for time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

3 Rounds For Time
-6 Hang Squat Clean
-9 Front Squat
-12 Push Press

This was painful.

10 Minute AMRAP

11 KB Swings
11 Slam Balls
8 HSPU
100M Run

3 Rounds For Time

-6 Hang Squat Clean (135)
-9 Front Squat
-12 Push Press

Post WOD:(3 rounds not for time)
-3 Don't Wannas (KTE,T2B, Pull Up)
-6 V Ups
-9 Weighted Sit Up (45 lb plate)