3 Shoulder Press on the min for 9 min @55% of your 1 RM @ 45#

5 min Rest then:

15 min AMRAP

10 Squat Clean 155/105

100m Sprint

10 Ring Dips

100m Sprint

3 +1 @95# and mod ring dips, I felt pretty tired and unmotivated this morning...

3 Rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

I was super short on time today, so I did a quick workout at home. I wanted to see how long it would take me to do 500 double unders. I did it in roughly 11 minutes. What was most interesting to me was that my limiting factor was arm and shoulder fatigue. My lungs and everything else felt great. I think I need to try to slow my speed a bit, even it out, and relax my upper body more.

I also switched my jump rope to one that was three inches shorter, which was helpful. I may go even shorter, but this one is definitely better than the last...still trying to find my perfect rope length.

5X5 Bench Press
135, 145, 145, 155, 155
5X5 Dead Lift/ 5 Clean Pull Hang

135, 135, 155, 155, 155

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under

5 Rounds

EXTRA CREDIT:
5 minute AMRAP
-10 sit ups
-30 double under

6 Rounds + 3 sit ups

75 min

Skillwork: MU practice for 25 min

Warm & preparation for metcon 20 min

A.
For time:
10 Muscle-Ups > 15 C2B
20 Deadlifts (315/215 lbs) > 70 kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > 70 kg
10 Muscle-Ups > 15 C2B

Result: 22.01
178/199 (?)

for Time: 21-15-9 21 Thrusters, rest in squats becuase of my shoulder :(
- Thruster (95,65) 35
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

36 min
2-3 hlö ryhmät

3 min assault bike
3 min sledge push, you go/I go
3 min AMRAP: 8 DB snatch + 12 T2B
3 min rest

WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I did mine with 40# DB's and 25# WB

21 Cleans #135
2 Rope Ascents 15' - No Feet
100M Run

15 Cleans #145
2 Rope Ascents 15' - 2 No Feet
100M Run

9 Cleans #155
2 Rope Ascents 9'
100 M Run

"Fran"
21-15-9
Thrusters #95
Pullups