5 rft

12 thrusters
12 hspu
12 ghd sit ups

Run 3mi

Not timed.

Then worked on regular grip muscle ups.

"Kelly"

5 Rounds for time:

400M Run
30 Box jumps 24"/20"
30 Wallballs #20/#14

Time cap is 40 minutes

"Kelly"

5 Rounds for time:

400M Run
30 Box jumps 24"/20"
30 Wallballs #20/#14 (#10)

Time cap is 40 minutes

1 x 5 deadlift = 225 lbs

then…

13 deadlifts @ 57% = 130lbs
31 double-unders

4 rounds

3 x 5 bench press = 80 lbs

then…

3 rounds:
max reps ring push-ups = 9 / 6 / 5
max time in bottom of the squat = 1:40 / 2:30 / 3:30

Time limit: 20 mins

1-1-1-1-1 snatch = 70 lbs

then…

AMRAP 7:
5 power snatch @ 75% = 55 lbs
15 floor wipers
30 double-unders

Score: 2 rounds

18-15-12-9-6-3

box jumps (24/20)
chest to bar pull-ups = did situps with 12kb KB due to shoulder
goblet squats (1.5/1.0) @ 12kg
ring dips - did supermans due to shoulder

3 x 5 bench press = 60 lbs due to shoulder

then…

50 double-unders = last round did 150 singles
25 weighted sit-ups (35/25) = used 25lb dumbell
15 ring push-ups = did 25lb dumbell squats due to shoulder

4 rounds

3 x 5 squat = 150lbs

then…

20 wall balls (20/15) - did 25lbs dumbell squats due to shoulder
6 x 20 yard med ball sprints - used 15lb med ball

5 rounds