AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Work up to a heavy

1 power clean + hang clean

For Time: 21-15-9

Dead Lift
Box Jump

I started with 115 lbs and dropped to 95 after the first round.

5 Rnds -10 GHDs, 30 DUBs
Front Squats - 5x185, 5x215, 5x235, 5x255, 2x275
Hng Clns - EMOM - 155lbs ..1,2,3,4,5,6,7,8

5X5 Bench Press (145lbs, failed at 155)

WOD:
7 Min. AMRAP:
-3 HSPU, 3 Pull-ups,

-6 HSPU, 6 Pull-up...

5 Min. AMRAP:
-10 Toes-to-bar
-20 Double Unders

HSPU/Pullup: 18 hspu (subbed press)
T2B/DU: 4 + 3 t2b

Pic attached is me at 185lbs. Now 140.

5 Rounds

1 Suicide run

1 Shoulder press 135/85 Rx+, 115/65 Rx

3 Push Press

5 Push Jerk

20 Abmat Sit ups

Choose a weight that you can complete all 3 lifts.

For the first time in past 2 weeks, I finally felt like I wasn't moving under water. I took two days of rest after 4 days on, and I felt really good coming back in today. This was also the first time I was able to keep moving during the entire workout. I think I only hit the hands on the knees suffering position once! :p I need to work on keeping my chin down during pulls and presses.

Happy Birthday Ellen and Jason

For Time:

38 Ground to Overhead

38 box Jump 24/20

38 Wallball 20/14

38 ABMAT

38 Double Unders

3 rounds:

• 10 x 100kg dead lift
• 20 pull ups

6 rounds of:

12 Alternating Arm KB Snatch @24/16kg

12 Box Jump

12 Knee to Elbows

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Weight for the Pullups was not specified, however I used a 40lb Kettlebell since some of the times posted where with 40 punds vest.

Video link for this WOD coming soon, I still have to upload it!