skill
1 hour olympic weightlifting (snatch + C&J)
handstand walk
3x15s L-sit (2 minutes b/t)

strength
5-5-4-4-3-3-3-2 front squats
60kg - 60kg - 70kg - 70kg - 80kg - 80kg - 80kg - 85kg

workout
EMOM for 10 minutes:
10 burpees on odd minutes
3 thrusters 60kg on even minutes
(score is the time for the burpees)

Strength

Exercise: Box Squat/lbs
Reps: 3×12 50-60% w/ Chains or bands @ 115# first round then 95#
Comment: Lift every 90 sec final set is max reps
Strength

Exercise: Barbell Row/lbs
Reps: 3×8 135/95 @ 65#
Comment: Lift every 90 sec, last set is max reps

Metcon:
3 Rounds
4 min AMRAP
200m Run
5 Box Jump 30/24 @mod step-ups
10 Pull-up @mod ring rows
Max Burpee the remainder of time @mod preggo burpees
1 min rest

Result Type: AMRAP

63 preggo burpees total

Skill
EMOM for 5 minutes: 5 Strict HSPU (shoulder width)
3x15s L-sit Hold (2mins rest)
Snatch and C&J triples
HS Walk

Strength
5-5-4-4-3-3-3-2 Front Squats
60kg - 60kg - 70kg - 70kg - 80kg - 80kg - 80kg - 85kg

WOD
EMOM for 5 minutes:
10 Pullups
10 T2B

Pre-WOD:
1x20 Back Squat #125 Very happy I completed it. I stumbled on one rep but caught myself in time so I didn't drop the bar.

WOD - For Time:
"Diane"
21-15-9
- Deadlift (225#, 155#) #155!
- HSPU (used a box) I would have tried working on the HSPU had I not been so tired doing the back squat. For some reason my shoulders were just a tad tired holding #125!

5 Rounds

15 KB Swings #44

25 DU

strength
5-5-5-5-5 deadlifts (3 mins b/t sets)
80kg - 90kg - 100kg - 110kg - 120kg

workout
For time:
12-9-6-3 of:
C2B pullups
wall balls 8kg
ring dips

Strength
5-5-5-5-5 deadlifts (3 mins rest)
80kg - 90kg - 100kg - 110kg - 120kg

WOD
12-9-6-3 reps for time of:
Wall Ball Shots (8kg)
KB Clean & Jerk (28kg)

Endurance
10x100m Sprints (90s rest)
More speed than endurance!

“End of the World”

2 rounds (40 min cap, unless the world ends before then)

Using ONE bar

21 Squat clean thrusters 95/65

50 double unders

21 power snatch

50 double unders

21 step ups with bar in rack position 20” box

50 double unders

21 overhead squats

50 double unders

31.1 weeks Preggo

10 Minute AMRAP

10 Pull-ups
9 Burpees
8 HSPU

WOD

for time:

21 DU
1006m row
21 DU
21 ring pushups
21 DU
21 snatch (95/65)
21 DU
21 T2B
21 DU
21 box jumps (30/24)
21 DU
21 thrusters (95#/65#)
21 DU
21 pull-ups
21 DU
21 OH squat (95#/65#)
21 DU
21 push press (95#/65#)
21 DU
21 walking lunges (ea. leg)
21 DU
21 KB swings (1.5/1pood)
21 DU
1006m row

21 double unders were scaled with 65 single unders
32 minute time cap.

I started with Overhead Squat and worked my way down. I completed Box Jumps. I was leaving the a row for last.

Tagged under double unders row ring pushups Snatch T2B box jumps thrusters pullups OH squat push press run walking lunges kb swings