21/15/9
Box Jump
Chest to bar pull ups
Power Snatch (95)

Done for the week.

Newtonin lenkki x2

For time:
50 sit ups
400 m run
30 clean & jerks, 95#

Partner WOD:
One partner working at a time alternating through the following:
400M Run
20 Wall Ball Throws
30 Box Jumps

(4) 1 Mile Intervals
3 Min Rest Between each

6:39
6:45
6:15
6:54

I am backfilling WODs so I could be off on the times

I was dreading this workout as soon as I heard it...

2 Rounds Of:

3min AMRAP
10 Cal Row
10 Burpees Over rower

1min Rest

3min AMRAP
10 Knee Hugs
10 Push Ups

1min Rest

3min AMRAP
10 Shuttle Run
10 DB Snatch 20/12

1min Rest

3min AMRAP
50 Squats
50 DU

5x1 high hang clean

WOD
25 Ring Rows (HSPU)
50 Push Ups (Pull Ups)
75 Sit Ups(Push Ups)

Swapped out exercises to rest my shoulder...

CFE

Time: 1:15

Just under 8 minutes/mile - I've never gone out to run anything over 5 miles before so I was happy with this.

10 min
1 minute East
30 SEC hard