Strict Ring Dips & Strict Pull Ups 
5-5-5-5

ME: 9 minute AMRAP

5 pullup-t2b (k2e)
6 ring dips
7 hand-release pushups

10 Burpees
20 Pullups
30 Ab mat situps
40 Overhead swings
50 Air squats
100 double unders

For Time:
100 Shoulder-to-overhead (95)
Every time you drop the bar below your shoulders, 4 burpees.

25, 15, 15, 10, 10, 10, 10, 5
Did 28 Burpees

Post WOD:
15 wrighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
(Used 35# KB)

Strength:
TGUs

...In Teams of Two: (Bri M.)
200 Medicine Ball Sit Ups (14)
150 Ball Toss/Chest Pass (14; 8' distance)
100 Lateral Burpees*
50 Push Press (65)

*Jump is done over bar being used for Push Press

Pre-WOD:
Find 1 RM on back squat (385#)
shoulder press (175#)

WOD
15-12-9
DB squats/ thrusters (45#))
Walking lunges

PostWOD
4 x 100m sprints

Snatch 1 RM

Jackie

Result: 7:31

3rds
1min Front squat 135# 11, 11, 11
1min rest
1min Shoulder press 95# 18, 18, 15
1min rest
1min Double Unders, 57, 57, 57

10 Rounds for Time:
10 PU, 10 SU, 10 Squats

Molly & the boys performed this WOD with me at the condo in Kauai. I could have gone faster but I was assisting the boys with their form/exercises.

AMRAP 15:
7 Push Press 135, 10 Overhead Squat 135, 30 GHD Sit-Up

7 Push Press 90, 10 Overhead Squat 70, 30 GHD Sit-Up

I did 4 Rounds + 20