Fran
21-15-9

95# thrusters
Pull-ups

Back Squat
225 x 5
235 x 5
245 x 5
260 x 3

Lat Pull Down, Push-ups, Sit-ups, Dips

Worked on double unders (9 consec) and kipping pullups. Got 1

As many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps
115 Deadlift, 10 reps
15 Squats

4 rounds plus 5 push press, 10 deadlift

CF Open WOD 13.2

10min AMRAP

5 Shoulder 2 Overhead 115/75
10 Deadlift 115/75
15 Box jumps 24/20

7 + 13 (223 reps)

Proud of myself! Steady pace. Did everything unbroken. Did step ups which really helped steady my breathing.

Scaled Division:
5x Shoulder to overhead (75/55)
10x Deadlift (75/55)
15x Box jumps

100 Double Unders
25 HSPU
75 Double Unders
25 Burpees
50 Double Unders
25 Knees to Elbows
25 Double Unders
25 KB Swings @ 32kg (2 pood)

Subbed #50 DB Swing

Women's scaled

10 min amrap
5 shoulder to overhead (55#)
10 deadlifts (55#)
15 box jumps (16")
238 reps

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Note: I need to increase my muscular strength. My bench press was too difficult because I lacked the strength to push it out.