"Diane”

21-15-9
deadlifts (225/155) - used 65 lbs
handstand push-ups - regular push-ups

22 kettlebell swings (1.5/1.0) - used 8 kg kettlebell swing (not overhead)
22 box jumps (24/20) - used 16 box
run 250m
22 burpees
22 wall balls (24/20) - used 10lbs ball

5 rounds - scaled to 3 rounds

3-3-3-3-3 press - max 35 lbs

then…

21-15-9
toes to bar - scaled
ring dips - did box dips

Run around the neighborhood, then
10 min AMRAP of: 30 DU's and 15 PU's

Run (between 2.5-3 miles) = 23:30
6 rounds, 30 DU's, 7 PU's.

10 x body weight dips
10 x standing dumbell hammer curl to shoulder press - 1 round x 18kg
- 4 rounds x 16kg
10 x back extension

5 rounds for time.

Circuit involving the following:
- Burpees
- Push Ups
- 10kg Plate Sit Ups
Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

100 DU - 300 singles
200m run
75 DU - 225 singles
400m run
50 DU -150 singles
600 m run
25 DU ****
800m run

I finally got the courage to go for the double unders in the end. I linked 9 together for the first time!!

Shoulder press 8, 5, 3 then 5x1
Max: 145

Clean & jerk - 5x1
Max: 185

Row 8km, 80% for the first half, 90% for the second.

40:21 (21:15/19:06). Damper at 5.

BW 161

7-5-3 warm up shoulder press at lighter weights, then 5x1, increasing in weight each time.

45#-50#-55#-60#x2 (push press, tried should press a few times but failed)

Push jerk - 5x1 increasing in weight

45#-55#-60#-65#-75#

I felt like I could have gotten more weight but we were running out of time and I wanted to get to the metcon today :).