Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Tehdään niin raskailla painoilla kuin mahdollista

Strength: 5 x AMRAP pull-ups

Metcon:
"Annie"
50-40-30-20-10:
-double unders
-sit-ups

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Pull-ups: 12-7-6-5-5
Annie: 9:27

Felt alright considering I hadn't done any sort of metcon in over a month. Chipotle ahead of time probably didn't help the cause at all.

5X5 Bench Press
45-65-75-80(fail)-75

5X5 Dead Lift/ 5 Clean Pull Hang

75-85-95-105-115

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under (50 singles)

100 squats
25 double-unders
80 sit-ups
25 double-unders
60 Lunges (Bad shoulder, this was meant to be push-ups)
25 double-unders
40 pull-ups
25 double-unders

if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders
example: rest 1x during 100 squats = do 50 DUs when the squats are done.

"Fran"
21-15-9
Thrusters #95
Pullups

Warm Up:
2x
10 Sit Ups
10 Squats (with 45 LBs Bar)
10 Good Mornings (with 45 LBs Bar)

Mobility:
Pain ball on glutes and hammies

Strength:
One Rep Max Box Squat
245 LBs

MetCon:
10 Minute AMRAP
10 American Kettle Bell Swings (52 LBs)
15 Box Jumps (24”)*

Rounds:
6

*I had to modify to box steps (still on the 24” box) as my ankle is not quite ready for jumps. And, man, are box steps slower than jumps!

"Fran"
21-15-9
Thrusters #95
Pullups

21 Cleans #135
2 Rope Ascents 15' - No Feet
100M Run

15 Cleans #145
2 Rope Ascents 15' - 2 No Feet
100M Run

9 Cleans #155
2 Rope Ascents 9'
100 M Run

WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I did mine with 40# DB's and 25# WB