AMRAP in 20 minutes of:

135 pound Bench press, 21 reps
21 L-Pull-ups

3.5 Rounds Completed

21-15-9 Reps of:

Deadlift #225
HSPU
Red Band Push Ups

Was finishing the first round and had a call. Came back and started over.

Done fasted.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
Pole Vault Plant Drills
About 5 Pole Vault Jumps (12-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Double-Leg Jumps (straight legs)
Gymnastics (Some Glide Kips, Handstand Holds)
2 Laps of the Infield + Static Stretching (Cooldown)

275x5

WOD

21-15-9

Pullups
Kettlebell Swings 55#

5x5 Power Snatch - work to 5 RM - 135, 155 was 3/1/1 with F's in between - 95, 115, 135, 155, 135
5x5 Power Clean - work to 5 RM - 225, 135, 185, 205, 225, 205

Not feeling awesome, so I went from that to Snatch Balance @ 115 - 3x5

DU practice - awful - by 5's only got to 20

5 Power Cleans
5 Squats
5 Box Jumps
5 Sit Ups
5 Deadlifts
5 Push Press
10 DUs

Bench Press 3x5 at 205 lbs
Back Squat 5x5 a 205 lbs
Bent over Row 5x5 at 135 lbs

2000m row

(I have never felt so wrecked after a workout)

A. build to a 1rm wtd chin up supinated (compare to last weeks pronated)
-90#. could have gone higher. 15-20# more than last week pronated.
+
10min amrap
75 PS 75/55#
50 wall balls 20/14# 10/9' target
25 MU
-finished 10 MU. legs cramping by MU
-4:37 for PS. 20s,15s,10s, then down to 7/6s
-7:30 for WB. 15-15-10-10
-MU 3-2-2-1-1-1.
-good tester. need to work on muscle endurance.

10 Pullups
10 Pushups
20 Situps
20 Squats

5 Rounds for time