Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

I wish everyone would stop acting like when you turn 40 you piss on yourself involuntarily and sing along to elevator music. "Masters" my ass.

walk 2 miles
21-15-9
sit-ups
push ups

20 minute AMRPAP

5 Pull ups, green and purple band
10 Push ups
15 Air Squats

20 Minute AMRAP

5 pull ups, green and purple bands
10 push ups
15 air squats

Second time on course. Fun:)

100 pull ups
100 hr push ups
100 sit ups
100 squats

For Time
100 Pull Ups (scaled 100 burpees)
100 Hand Release Push Ups
100 Sit Ups
100 Squats

Power Clean- 20min to find 1rm - 180#

Then,

12 min amrap

3 Handstand Push Ups (Mod to Box)

6 Deadlifts 185#

12 Abmats

Goal 5x7 @ 165# (165 is my current known 5 rep max o.O eek)

First and Last set were pretty difficult! But SUCCESS

Assist - band lunges; GHD back ext & situps
Focusing on core flexibility/strength and hip mobility is helping a lot.

Also worked on some ring dip/muscle up progression & box jumps

3 rounds:
50 air squats
7 muscle ups
10 hang cleans (135)

11:36