4 RFT

3 rope climbs
10 dumbell snatches 65 lbs
15 toes to bar

“Cindy”
20min AMRAP

5 pull ups
10 push ups
15 squats

Afterbash: Group cool down

14 + 3

3 more rounds than last time. I was able to do 5 pull ups in row for the first few rounds, then 2's and 1's for the rest. Mostly 1's at the end.

Group warm up, then,

Using SAME weight on all movements

2min Row(for cal.)
2min max reps Thrusters 95/65 (MOD: 55#)

2min Row(for cal.)
2min max reps Power snatch

2min Row(for cal.)
2min max reps clean

Score total reps + calorie row

That was just awful. I hated everything about that lol. I hate rowing. 55# was exhausting enough.

Group warm up, then

5 rounds

5 Muscle up for men/ 3 for women (MOD: 9 pull ups/purple band and 9 dips negatives)
10 Power cleans 135/95 (75#)
200m run

I did the first 9 pull ups unbroken!!! It was the first time I've done more than 3. So that was awesome. The second round I did in 3's. After that it was back to the band of shame. For the dips I worked on negatives. Cleans were heavy enough at 75#.

Skill: Kipping for Toes 2 bar and knees 2 elbows

Then,
3 Rounds

1min Wallballs 20/14
1min Abmats
1min Goblet squats 1.5/1p
1min Row for calories

Rest 1min between rounds

Score is total reps and calories

232 RX

Light workout

8 rounds:

10 burpees
15 alternating jumping lunges
20 double-unders
25 yard shuttle run (5 x 5yrd)
60 second rest

(Total time doesn't include last round rest)

Lift
OHS: 4x3 135lbs
FS: 4x4 165lbs

3 rounds for time
400 M
12 85lb thrusters
12 pullups

5x5 Squat @ 295# @ 3 min rest between sets
5x5 Bench Press @ 235# @ 2 min rest
3x10 Neutral Grip Pull-Up + Dips

A. Overhead Squat 3-3-3
B. FT
100 ft OH lunge, 45#
15 burpees

A. 215-22-235
B. DNF (hip flexor)