5X90
3X105
6X115

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Amrap 6'

20 Burpees con Salto a Disco
30 Pull Ups
40 Double Unders

rest day

a) BP wk 3: 5, 3×125#
b) WOD: 10! burpees + ring dips = 10:36 (PR from last time)
c) EMOevenM: 5 HSPU (2AM), 4 HSPU (1AM), 4 HSPU (1AM), 5 HSPU (1AM)

Run 3 miles

For time:
95/135 lb Squat clean, 10 reps
30 GHD Sit-ups
95/135 lb Squat clean, 8 reps
25 GHD Sit-ups
95/135 lb Squat clean, 6 reps
20 GHD Sit-ups
95/135 lb Squat clean, 4 reps
15 GHD Sit-ups
95/135 lb Squat clean, 2 reps
10 GHD Sit-ups

result: 11:47, 115#, regular sit ups

"Lynne"
5 rounds for max reps of:

Bodyweight bench press (e.g., same amount on bar as you weigh)
Pullups

There is NO time component to this WOD. If you are not able to do your body weight on the Bench Press this will be scaled to your ability

result: 84 reps; 190#

w/u:
Row 500m, then 3 rounds – 10x wall ball 14#, 10x TRX row, 10x KB swing (35#)

Ten rounds for time of:
7 Burpees
7 Knees to elbows

D. Bell press 75% x5, 80% x5, 85% x5

100 pull ups
100 push ups
100 sit ups
100 squats

4x10 bench
strict press
close grip press
arnold press
tricep kickback
push-ups