100 Wall balls
75 clean and jerks with 3 burpees on the minute
75 pullups

8 Rounds
30 Double unders
10 Pull ups
3 Ground to overhead

• was suppose to go every 90 sec for 15 min but got thrown off my time at work.

Bendley row reps: 10-10-5-5-3-3-3. Rest 90 sec.

WOD (for time):
30 Hang Cleans (135/95) - 115#
30 Hand Release Pushups
20 Hang Cleans (145/105) - 135#
20 Hand Release Pushups
10 Hang Cleans (155/115) - 145#
10 Hand Release Pushups

Post-WOD:
50 Ring Dips (optional) - 30

10m yoga, 50 push-ups

I was a bit sore and tired and tight so I did have to stretch for a while this morning.
I started doing 10 KB swings (using dumbells) and then going into 10 dumbell bench press. Nice couplet.
weights I used: 35, 45, 55, 60, 65 (last set of 10 of both moves), 70 (I did 10 KB swings & 7 or 8 BP), 75 (I did 8 swings and only 4 BP)
I wasn't really looking at the clock, just doing quality movements with FULL ROM and getting full ROM for the BP. I was focusing on getting my feet set for the bench and on the KB swings I was tryign to make the hips and legs drive up the weight and keep it nice and close to my body.
Not too bad but my neck felt off like I tweeked itt. Sometimes I feel this when i do a lot of HSPUs but I had not done anything like that recently?

Strength
15min to build up to heavy back squat

WOD
4 rounds
60s DB S2OH (50/35)
60s rest
60s sit-ups
60s rest

30#. 47, 157.

Open WOD 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar-facing burpee

RX. 14:35. Good note to end on

5 rounds:

20 kettlebell (45 lbs)
30 sit-up
400m

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