5x4, 3s pause

Wendlers - Week 4 (Back-off)
Shoulder Press
5, 5, 5

5 rounds for time:
600 m run
30 swings @24kg kb
30 push ups

-warm up 10 mins
-5-4-3-2-1- thrusters- 115#
21-15-9 of:
*thrusters at 95#
burpees
box jumps 35" or so
run 400m after each round
*partner holds plank while other person does thrusters

150m - 3x150m - on track - 22.5, 21.06, 21.09
60m - 4x60m - on track - 8.06, 7.97, 8.10, 7.88

8min EMOM 2 x clean and jerk.

150m - 5x150m - on track - 25, 23, 22, 21.5, 20.75

-Buy In-
Skill Work: 12 minutes of Double Unders
I tried to do somewhat of a flight simulator, but didn't come back down. went from 5-> 20 unbroken. Then tried to get max D/U's after that. Consistently was able to get 15 no problem. Gotta get a feel for new rope. With 2 minutes left tried to get max D/U's got 72.

WOD
3 Rounds Of :
1 Min Wall Ball 20/14
1 Min Kettlebell Swings 53/36
1 Min Burpees
1 Min Front Squats 95/65

For Max Reps
Rest 1 Min Between Rounds
Rep break down was 85-70-70. Probably had a total of 8 no reps on wall ball that I didn't count as I didn't hit the tape. GOTTA WORK ON THIS!! KBS were good did 1st minute nonstop, 2nd & 3rd rounds took one quick break. Burpess killed me going into the Front squats. FQ were weakest exercise for me in this WOD. Kinda surprised.

-Cash Out-
3 Rope Ascents
Did 3 w/ Russian pinch, 1 w/ Spanish pinch, 1w/ arms only

150m - 150mx4 - on track - 24, 32, 22, 22

400 Mtr run
10 thruster, 2 k2e
8 thruster, 4 k2e
6 thruster, 6 k2e
4 thruster, 8 k2e
2 thruster, 10 k2e
400 Mtr run