5 strict pull-ups
10 weighted sit-ups (1.5/1.0)
15 goblet squats
AMRAP 15

5 pull-ups
10 sit-ups
15 squats
AMRAP 10

no rest between AMRAPs, score = total rounds + reps

First WOD back after a self imposed 1 week off to let my body heal/recover. Felt good to be back! :)

30 Squat Clean and Jerks @ 70kg

10 min cap and completed after 4:39 rest from Karen.

After Karen and Heavy Grace (no rest)
21-15-9
Thrusters @ 40kg
Hand Release push ups

For Time:
150 wall balls 8kg
10ft target

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10

Thrusters (rest : work = 1:1)
- 40kg x 21, 40kg x 15, 40kg x 9

Calf Raise (each leg + machine weight):
- 40kg x 8, 50kg x 8 x 2

Hamstring Curl Machine (left leg only):
- 19kg x 10 x 2, 21.5kg x 10

after completing Karen and started Grace at 10:00 mins after starting Karen

For time

30 Clean and Jerk @60kg

15km ride at medium tempo = 28:30s

5 rounds:
- 20 air squat
- 20 push ups
- 20 sit ups

Done after completing Karen and then Grace. Started Fran 20:00 mins after starting Karen.

"Fran"
21, 15, 9
Thrusters @ 40kg
Pullups

30 Clean and Jerks (65)