Strength
6-4-2-5-3-1 Bench press
Weight for 4&5 are same; weight for 2&3 are same.
55-75-85-75-85-90

WOD
3 rounds
ME push-ups
Rest 60s
ME Air squats
Rest 60s
ME pull-ups
Rest 60s

RX. 25-24-20; 67-70-61; 6-5-5

Metcon:

1-10, 2-9, 3-8, 4-7, 5-6, 6-5, 7-4, 8-3.....Hang Cleans (155lbs), T2B

Time: 15:30

10:50 - I should be able to do better.

10:50 - I should be able to do better.

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Standard dips.

21-15-9 Reps for time of

Thruster #95
Pull Ups

21-15-9

Ring dip (used blue band)
Thruster (used 63# bar- heaviest bar I've ever used for thrusters)

Coach gave 12 min time cap. Finished in about 11:40. Arms were dead after this.

Strengh:
EMOTM 3: 5 Thruster (40kg)
1 min. rest.
EMOTM 3: 4 Thruster (50kg)
1 min. rest.
EMOTM 3: 3 Thruster (60kg)
WOD: Fran
21-15-9
Thruster (40kg)
Pull-up
(hice en 4:54

Do 10 minutes of yoga: use the Downward Facing Dog, and the Cobra postures mainly
Workout
Complete 5 rounds of the following as fast as you can:
1. Burpee 16 Reps
2. Sit-up 14 Reps

Front Squat 5x3
95-115-95

[wrist pain]