AMRAP 1
12 cal AB
8 TTB
200 m run
8 BS 75 kg

Rest 6 min

AMRAP 2
12 cal row
5 wall walks
12 cal row
10 Box step up 30 inch

Rest 6 min

AMRAP 3
250m skierg
10 GHD back extensions
20 walking lunges
10 GHD sit ups

3 rounds 5-3-1 every 3 min

I did...
SDL: 115# as Rx'd
Tricep/Bar Dips (bc the manly men took all of the rings) + green (med) band
Toes-to-Bar + my own personal mantra ("just don't dislocate your shoulder, PLEASE don't dislocate your shoulder, ...")

AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

20 Minutes AMRAP of:
5 Pull Ups
10 Push Ups
15 Squats

This was not done RX.

I had planned on taking a rest day today, but decided to meet friends tonight. Tonight I worked on strengthening my pull up by working the negative, while also throwing in a few regular pull ups. I also did most of my push ups on my knees, trying to work on keeping my elbows a little closer to my body (something that doesn't happen naturally and effects both my push ups and bench press). Surprisingly, my squats felt really good and strong; I've been practicing my movement and working on really stretching out my hips, daily...it's proving to be effective.

My lats are officially blasted.

BW: 129lbs

21-15-9

Hand Stand Push Ups
Ring Dips
Push Ups

First attempt at HSPU (using a band). Managed to work through 17 - then had to go back to using a 28inch box-- need to work on that.

10-20-30-40-50-40-30-20-10 unbroken dubs
2-4-6-8-10-8-6-4-2. DB Up Downs with dB single hang pull thrusters

5-10-15

Pull-ups, Push-ups, air squats

Skill
Snatch pulls + Snatch and C&J
HandStand Walk (got as good as to challenge a breakdancer!)

Bike at avg above 300 cal