3 rounds of:

• Max reps of strict pull-ups
• Max reps of shoulder presses, 115 / 75 lb.
• Max-calorie row in 20 seconds
• Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

35 lb bar, added 5 lbs

10

15

20 only used bar

SWOD

Snatch 5,5,5 (40,50,60%) 135LBS

WOD

4 rounds for time:

4 Muscle Ups

40 Double Unders

400m Run

800m Run

12 wall walks

600m Run

9 wall walks

400m Run

6 wall walks

200m Run

3 wall walks

Very happy with this one. First time Rx-ing wall walks!

7x2 ( 2 powerclean & 1 Jerk) Hung out at 215 lbs.

WOD: 8 min AMRAP

• 8 hang cleans (155 lbs)
• 8 situps
• 8 hand release pushups

9 rounds 8 cleans

Strength: Bench Press 1RM
-then, Max Reps @65% of 1 rep max

Metcon: 3 Rounds For Time:
-400 meter run with plate (45/25)/must be hugging plate
- 50 squats with plate/hugging or on back
- 50 lateral jumps over plate (or 100 jumps onto plate)

ME: Push Press

As many rounds as possible in 8:00 of:

7 Push Presses, 115/75 pounds
9 Unbroken Toes-to-bar
12 Unbroken KB Swings, 2 pood/1.5 pood
*5 burpee penalty on-the-spot each time an athlete breaks a set of T2B or KB swings.

I was able to get up to 155# on the ME Push Press - it took three or four tries, but I finally got there!

As for the main WOD, I screwed it up - I thought it was 3RFT! Anyways, I did the Rx'd weight of 115, but I did only 1.5pd on the KB swings (with this in mind I did 16 reps instead). The TTB were definitely broken, but I was able to string together 6 reps at once, more than I'd ever done before - I should probably do some penalty Burpees nonetheless...

One lap of the Mt Panorama circuit

One lap of the Mt Panorama circuit

3x 10 reps
Back Squat -55lbs
Deadlifts - 55 lbs
Pistols
Lying GDH Ham Curls 60 lbs
Shrimp Squats
10 leg raises
10 knee raises
10 medicine ball situps

at my own pace, quick but not to where it was dreadful