Front Squats 2 on the minute for 9 rounds @60%

5 min Rest

21.15.9

Squat Cleans 135/95

CTB Pull-ups

I did 165lb on my 2 squats on the minute rounds. Reading the WOD the 9oclock only got a 4 min rest between the WODs im not complaning im jus sayin. Im jus kidding though.

3 Rounds for Time:
-800m Run
-10 MuscleUps (9 unbroken in round 1 (PR), 6/10 attempts on rnds 2, 3)
-50 Situps (used abmat, not Rx)
-50 Back Extensions

Bonus: 100 Burpee Wall Balls (12:50)
Cool-Down: 1 mile run

Snatch:
75x5, 95x3, 115x1, 125x1, 135x1

HORRIBLE WOD

22 Minute Cap

50 Backsquats (60kg)
40 Pull Ups
30 Push Press (60kg)

50 Front Squats (40kg)
40 Pull Ups
30 Push Press (40kg). <---- got 8 reps into this

50 OHS (30kg)
40 Pull Ups
30 Push Press (30kg)

Warm up: 25 burpee box jump

Wod:
21, 18, 15, 12, 9
Power snatch (115, 65)
Wall ball(20, 14)
Kte

5X5 Bench Press

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups,

-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar
-20 Double Unders

---

Bench: 45, 65, 70, 75, 80(4)
HSPU/Pullup: completed round of 12 of each + 15 HSPU
T2B/DU: 2 rounds + 9 box step ups (my modification for DU)

Shoulder Press 15 RM

Paused Front Squat (3 count pause in rock bottom) + Jerks: 1×5+1@60%, 1×5+1@70%, 1×5+1@80%, 1×3+1@90%, 1×5+1@80% (Based on 1RM Clean)

3-hspu
5-kte
7-kb swings (50#)

3x3 dead lift = 315#

RUN 800
21 PULL-UPS
21 THRUSTERS 95/65
RUN 400
15 PULL-UPS
15 THRUSTERS 95/65
RUN 200
9 PULL-UPS
9 THRUSTERS

3x3 Dealift:
125 lbs max

10-Minute AMRAP of:
- 3 Handstand Push Ups
- 5 Knees to Elbows
- 7 KB Swings (25 lbs)