Back Squats: 1/10;1/15;1/20

WOD: For Time
30 HSPU
30 Shoot Through
30 T2B

“Running Karen”
As quickly as possible:
150 Wallball

Anytime you drop the medicine ball or stop for more than 2 seconds, run 200m

Snatch - 135,135, 145, 155, 165
1, 1, 1, 1, 1

Front Squat - 175, 185, 195, 205
4, 4, 4, 4

Back Squat- 225, 275, 295, x, x, x, x
7, 6, 5, 4, 3, 2, 1

I had to quit, my knee has been giving me trouble and I could feel it start to twitch. I need to get some sleeves.

AMRAP 10 min:
- 20 DU.
- 15 Bumper thrusters (20/10 kgs).
- 10 burpees.
- Circuit.

While the partner does 40 sit-ups.

WOD: For Time

400 Meter Run

30-20-10
Box Jump/ jump over (24")
Pull Up

GHD

400 Meter Run
Post WOD
1RM Weighted Pull Up
1RM Weighted Ring Dip

I first day back after my insomnia attack! I feel so much better today!!

20 AMRAP

100m Sprint

20 Squat

100m Sprint

20 KBS 1.5/1pood

w/ 20 Mountain Climbers every 5 minutes a total of 4

then I did 1000m row and 500 m swim(thanks Ed)

10min AMRAP
Deadlift (75% of 1RM) x5, Wall climb x5

swapped to box hspu for 2nd round onwards 33

There is no description for this WOD as it is stat.

Warm Up: Joint Mobil­ity fol­lowed by
Full Gym Lengths of:
Inch Worm
Ulti­mate Stretch
Bear Crawl
Crab Walk
Burpee Long Jump

Skill: Clean & Jerk

Work: 5,4,3,2,1 (95,105,115,125,135)
Rope Climb
Clean & Jerk

21-15-9
Deadlift #155
Box PU