BI: 5/3/1 BS wk2
215x5, 245x3, 290x8
-Screwed reps and weights all up this morning. was a space cadet.

WOD:
4RFT of:
15 OHS (95/65)
20 KBS (53/35)
7:30 RX'd

CO:
Rest 1 min after WOD complete then
2RFT of
30 Russian twists
12 T2B

2:50 w/ 35# KB

Then did max UB wall ball w/ 30# ball
-30

5 Rounds or 5 min AMRAP

9 Thrusters at 33 #
9 Pull Ups (black band)

3 + 9

Push Press (65 lbs)
Kettlebell (45 lbs)
Box jump
Wall ball (20 lbs)
SDHP (65 lbs)

21-18-15-12-9-6-3

Burpees
Pull Ups (MOD: Purple Band)
Abmats

16:04

Happy with my time. Unhappy that I'm still using the band for pullups. Was able to do the first set 11/10.

Pre-WOD:
Heavy Thruster
3-3-2-2-1-1-1 (135, 135, 155, 155, 155, 155, 155)

For Time: 21-15-9
-Thruster (95/65)
-Pull UP

13.1 miles

1:46:46
8:08 avg min/ mi

5 RFT
10 Hang Cleans (185/115#)
30 II Unders (Modified: 30 Lateral Bar Jumps)

Post WOD
50 Weighted Sit Ups
50 Unweighted Sit Ups

Back Squat 5-5-5-5-5 <135/185/225/275/305(3 reps)

Then,

Using ONLY 1 bar

2 Rounds

Run 200m

30 Back squats 135

400m Run

20 Box jumps 20in

Run 200m

10 Push jerks 135

12min AMRAP

20 Hang Squat clean(HSC) 135

20 HSC 165

With the remaining time; perform as many HSC as possible 195

Pre-WOD
Heavy Thruster
3-3-2-2-1-1-1

Fran
21-15-9
Thrusters (95/65#)
Pull-ups

1.5 min slower. Lower back still smoked from squat snatches last week and I didn't have Julia to chase!