WOD
15 AMRAP
5 Box Jumps 30/20
5 Jumping Lunges each leg
5 Wall Balls 20/14
5 Ply Push-ups
200m Row Sprint

Or

13.5
AMRAP in 4 min
15 Thrusters 100/65
15 Chest 2 Bar Pull-Ups
Scaled
15 Thrusters 75/45
15 Chin 2 Bar or Jumping Pull-ups

3RFT
12 jumping chest to bar pullups
50 supermans
400m run
23:19

Max effort row- 1min
Rest 1 min
3 rounds. Post total meters to score <--777

Rest 10 minutes, then,

7 Rounds
10 Overhead squats 95/65 (MOD: 55#)
10 KBS 1.5/1p

Having vertigo this week so the first 2 rounds of OHS felt like I was on a cruise ship.

Shoulder Press 5-5-3-3-1-1 35-35-45-50-55-60-fail

Then,

3 Power cleans 205/145

10 Burpee pull ups

5 rounds
had a hard time w/85# the first few practices but then it clicked. @ end of wod, added 95# & got it for the first time! it's in my head...and obviously it is the only thing rattling up there.

WORKOUT 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

1000m row

50 Air Squats

15 Hang Power Cleans 185/125

BI:
EMOM for 5 min: 1 power snatch + 1 hang snatch @ 155#
2 minute rest then
EMOM for 5 min: 1 power clean + 1 hang clean + 1 jerk @ 205#

WOD:
3RFT of
15 box jumps (24")
10 kettlebell swings (1.5pood)
30 DU's

CO:
Easy 1000m row (4:11)

7 minute ladder

5 Kettlebell Swings 55/35

10 Double Unders

10 Kettlebell swings

20 Double Unders

15 Kettlebell swings

30 Double Unders

4 rounds plus 8 kb swings

A- WU- 3 Minutes of: Double Under Practice + 3 Rounds of- 30 Seconds Each: Pull Ups/Push Ups/Air Squats

B- Front Squat- 12 Minutes To A Heavy Single

C- For Time- For Time- 100 Each Walking Lunge (8 Minute Cap)

D- 2K Row

---

Front squat - 100#
Walking lunges - 7:22
2k row - 9:49

Three rounds for time of:

30 Slam balls, 30/20lbs
30 Pull-ups
30 <a href='/journal/movements/443'>Hip extension</a>s

After bash: 30 HSPU