day 9

3 rounds:

1 Deadlift (455lb.)
2 Muscle ups
3 Squat cleans (250lb.)
4 HSPU

Time: 8:00... first time doing this as Rx

Pre-Wod:
Bench Press 5-5-3-3-1-1
65, 70, 75, 80, 85, 95, 105 Failed

WOD:
6 Minute AMRAP - 4 rounds
-10 Wall Ball Shot (#20/14)
-10 Ring Dip
6 Minute AMRAP - 7 rounds
-10 Box Jump (24")
-10 T2B

3 x 5 squat = 155lbs

then…

max reps front squat 185/135 = 2
max reps front squat 135/95 = 10
max reps front squat 95/65 = 25

rest as needed between

5 rft

12 thrusters
12 hspu
12 ghd sit ups

Run 3mi

Not timed.

Then worked on regular grip muscle ups.

"Kelly"

5 Rounds for time:

400M Run
30 Box jumps 24"/20"
30 Wallballs #20/#14

Time cap is 40 minutes

"Kelly"

5 Rounds for time:

400M Run
30 Box jumps 24"/20"
30 Wallballs #20/#14 (#10)

Time cap is 40 minutes

1 x 5 deadlift = 225 lbs

then…

13 deadlifts @ 57% = 130lbs
31 double-unders

4 rounds

3 x 5 bench press = 80 lbs

then…

3 rounds:
max reps ring push-ups = 9 / 6 / 5
max time in bottom of the squat = 1:40 / 2:30 / 3:30

Time limit: 20 mins