Use 15:00 to establish a 1 rep max of Overhead Squat (155# ...first time ever maxing this lift!)

Then rest 2:00

3 rounds for time:
10x OHS 95/65
50x Double Unders

Metcon:

For time

Run 400m
5 rounds of the couplet
10x wall ball 20/16 (I USED 20# medball... men's Rx)
10x hand release push ups
Once your done with the 5 round couplet
Run 400m

This workout felt great!!!

1200m run
TTB: 11:49

3 RFT
15x kettlebell SDHP (1 pood)
15x kettlebell swing (1 pood)

10,9,8,7..1

Push Press 74#
KB Swings (55) scaled down to 35

Target: 8 min
Done in: 6:57

7:00am
Push Press
3x 115# 5x 130# 5x 145#
Bench Press
3x 125# 5x 140# 7x 155#

3 rounds for time of
15x sumo deadlift high pull 1.5pood
15x swings 1.5pood

2:40

5:30pm

21-15-9
75# power snatch
Double unders

3:17

5 c2b pullup
10 ring dip
15 OHS (40)
15min AMRAP
5 rounds + 6 reps

200mtrs relay (2 person team)
x 5 laps
400mtrs relay
x 3 laps

100 burpees (between 2)
100 pushups
100 situps
100 airsquat
200 strokes on the C2

Good times, great start to the weekend

20 min amrap
1 rope climb
5 farmer walks (55) scaled down to 35
10 strict pull ups
15 calories row

Completed 3 rounds.

6 reps at 125#
3 at 135# (previous 1 rep max!)
2 at 145#
1 at 155# (new pr!)
1 at 160# (fail)
1 at 160# (fail)