"Cindy"
20 Minute AMRAP:

5 Pull Ups
10 Push Ups
15 Squats

11 Rounds 7 Push Ups

21-15-9
Handstand Push Up
Ring Dips
Push Up

I squeezed in a quick workout when I first got home.

4 Rounds
Double KB swing (44/44) x 5
Double Renegade Row (44/44) x 5
Double KB Burpee (44/44) x5

I completed this in about 11 mins. Took a one minute rest then:

250 Double Under's
Took me about 6 mins.

I felt very drained and lethargic.

21-15-9
thrusters (95)
Burpees
Box Jumps

Jerks
3x4
135-155-175#

BS
3x5
305#

3 rds
Run 3 laps (600mt)
10 pullups
12 thrusters @25 kg

200m
21 power Clean
9 KBS
9 burpees over the bar
200m
15 power Clean
15 KBS
15 burpees over the bar
200m
9 power Clean
21 KBS
21 burpees over the bar

24 Min E3MOM (ogni 3:00 x 8 sets)
Assault Bike 20/15 Kcal
Plyo Box Burpees Jump Ups (60/50 cm) 10 reps
Strict Deficit Handstand Push Ups (10/5 cm) 5 reps

Kurssin lopuksi oli lopputesti. 7.1 aika oli 7:25 ja tänään sain nipistettyä aikaan 5:53, eteenpäin menty ja tästä on hyvä jatkaa kohti uusia tuskaisia haasteita. :)

75-80%

Kraft: Strict Pull-up
5 Rounds of max. Pull-ups

WOD
For time:
50-40-30-20-10
Double unders
Abmatt Sit-ups