Skill
EMOM for 3 minutes: 5 Strict Shoulder-Width HSPU x2
Some Pullovers

WOD
For time:
30 Bar Muscle-ups
50 Single Leg Squats, Alternating
30 C&J (50kg)
400m Run
We split the reps evenly and it was an awesome workout! No strength work today as I've got an 160kg Deadlift coming up tomorrow.

"Ralph”

8 Deadlifts 250/185 (MOD: 120#)
16 Burpees
3 Rope ascents 15ft (MOD: 9 pullups w/ purple band)
Run 600m

4 Rounds

Did my first successful rope climb before the workout. YAY! Finally got my head around using feet/rope as a break. Did 3 total, need to work on a more graceful descent lol. Mild rope burn :(

Remember to focus on feeling the dead lifts in the hamstrings. Hip is still giving out...

EMOM 8': 8-12 Push up

21-15-9 of
Power clean 40 kg
Push jerk 40 kg

Ring dips three sets of six repetitions

7 Rounds

12 Thrusters 75/55
9 Toes 2 bar
Run 200m carrying med ball 20/14

Very proud of myself for Rx'ing this one. Had the 2nd best female score for the day (14 sec behind the leader)!

Front Squat 5-5-5-5-5 (New PR 120#)

Then,

“The Gauge”

For time

500m row
40 squats
30 sit ups
20 push ups
10 pull ups (MOD: Purple band)

TIME: 5:18
Did the purple band instead of jumping pullups this time. 50 some second PR!

wod

A. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

5 Toes to Bar

5 Push Presses 40/30

2’rest

B. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

6 Push Ups

6 Hang Power clean 50k/40

2’rest

C. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

7 Du / 14 Single Under

7 Deadlift 60k/50k

“Charlotte Checkers Shootout”

1min row(for calories)
1min push press 75/55

Rest 30sec

1min slamballs 30/20
1min KBS 1p

Rest 30sec

3 rounds

Score is total reps(and calories)

Did not do as well as I hoped, the push presses got very heavy, very fast coming off the rower.

Partner WOD

800m Run w/ 20# med ball (switch with partner when needed)
100 Candlesticks (partner: hold 14# wall ball in front)
100 Jumping Lunges (partner: v-sit up)
100 Burpees (partner: squat hold)
800m Run w/ 20# Med Ball