103# Imported.

21-15-9

Push-ups
Bench Dips
Crossfit Sit-ups

21-15-9
Overhead Squat
SDHP
(95/65)

OHS unbroken. Snatched the weight up on the first set. Couldn't snatch it up for the next 2 sets. Work on snatches.

Skill
5x3 Strict Weighted Handstand Pushups 10kg (60s rest)

1) 12 mins to work up to 1 rep max clean.
2) Amrap 20: row 300, 25 hand release pushups, 10 power cleans (heavy but perfect), 25 toes-to-bar, 10 cleans (heavy but perfect).

“Barraza”

200m Run

9 Deadlifts 275/185: Mod to 135

6 Bar muscle ups: Mod to 9 green band and 9 dips using the purple band

18min AMRAP

I made it through 4 + 12

I'm an idiot and was half asleep this morning. I meant to put on 165 pounds but did 135 instead. And didn't realize until way after the WOD! ha ha. Maybe why I should go back to night workouts!

Conditioning WOD:
21-15-9
Sumo Deadlift HighPull
Matador

"Happy 24th Birthday Angela Falcone"

Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead-205

For Time:
-24 Calorie Row
-24 Dumbbell Snatch right & left (45/35#)- 45
-24 T2B or GHD- T2B
-24 Burpees
-24 HSPU
-24 Pull Ups

Back squat 5 RM

Pull-ups, push-ups, air-squats (replaced AS w abmat situps, blue band pullups)

3, 6, 9
6, 9, 12
9, 12, 15
12, 15, 18
15, 18, 21
18, 21, 24
21, 24, 27

Went easy. Active rest mode