Max shoulder squats 185# /155#
shoulder presses 65#/45#...60-AMRAP in 10 min
air squats...100- AMRAP in 5 mi
Push ups...60- AMRAP in 3 min
Sit ups... 17- AMRAP in 2 mi
Total 237 in 20 min

5x3 Back Squats

For MAX reps:

• 10 min HSPUs (Skill)
• 5 min air squats (117)
• 3 min push-ups (100)
• 2 min sit-ups (56)

Max back squats 185# /155#
shoulder presses 65#/45#...60-AMRAP in 10 min
air squats...100- AMRAP in 5 mi
Push ups...60- AMRAP in 3 min
Sit ups... 17- AMRAP in 2 mi

Total 237 in 20 min

Back squat = 205
Press = 95
Deadlift = 205

could've done better, have done better.... not a good day

3 Rounds of:

1min Squat

1min ABMAT

1min Push-up (Mod to knees - working on stringing chest to floor push ups together)

1min Pull-up (Blue band 1st round - rings round 2 and 3 parallel to the floor)

1min 10 Yard Sprint

1min Rest

Strength: 5X3 Back Squats ended at 115#

WOD:
Max Reps:
10 Min. HSPU
5 Min. Air Squat
3 Min. Push Up
2 Min. Sit Up

---

HSPU - worked on getting into a handstand and holding for periods of time
Air Squats- 176
Push-ups- 60
Sit-ups- 48

Strength
hang clean 3-3-3-3 @ 30kg
SDHP 5-5-5 @ 30kg

Helen
3 rounds for time
Run 400m
21kb swing @ 16kg RX
12 jumping chins (RX= chin ups)
= 10:35

finisher of tabata side plank and diamond situp

10-9-8-7-6-5-4-3-2-1

Squat cleans 110 lbs

run 200m between clean reps

"Murph"

For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

If you have a weighted vest wear it .

Partition the pull-ups, push-ups and squats as needed

"Murph"

Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile