20 Pullups for time: 1:01
Power Clean
5 Sets 3 Reps

45-65-75-85-90-95 Failed on 3rd attempt

Box squat 3x5 + 3x3

Total 90min
A.
3 rounds
300m row, 10 HSPU 1 abmat, 30 DU
mobility
B.
Skillwork
Pull up & C2B practice for 20 min
C.
EMOM for 15 min, 5 rounds:
5 pull up
30 DU
200m row
Avg/max HR 163/180
D.
5000m row, easy pace, HR max 160
Result: 24.00, avg. 2.25-2.20/500m
Avg/max HR 152/162

Biking outside for 88 mins (32,1 km)

2 man team, I was teamed with CrossFitz

Entire WOD is done with a 30# sand bag, if bag hits floor both do 10 burpees.
20MIN AMRAP
1 hill sprint
50 squats (as a team)
50 flutter kicks (as a team)
1 military crawl (individual - 1 person)

we got 4 rounds + hill/7 squats.

Post wod at home - 36 HRPU for continuance of challenge

For Time:
800m Run
40 Situp
800m run
40 Box Jump
800m Run
40 Situp
800m Run
40 Box Jump
800m Run
100 Double Under

Sunday 110320

For time:
135 pound Front squat, 10 reps 65 lbs
7 smith machine inverted pullup
135 pound Front squat, 9 reps 65
7 smith machine inverted pullup
135 pound Front squat, 8 reps 65
7 smith machine inverted pullup
135 pound Front squat, 7 reps 65
7 smith machine inverted pullup
135 pound Front squat, 6 reps 65
7 smith machine inverted pullup
135 pound Front squat, 5 reps 65
7 smith machine inverted pullup
135 pound Front squat, 4 reps 65
7 smith machine inverted pullup
135 pound Front squat, 3 reps 65
7 smith machine inverted pullup
135 pound Front squat, 2 reps 65
7 smith machine inverted pullup
135 pound Front squat, 1 rep 65
7 smith machine inverted pullup

7 muscle-ups - completed 14 pull-ups (green band) & 14 box dips (24)
14 burpees
21 double-unders - completed 50 singles

4 rounds

10 rounds for time:
20 situps
20 one leg dead lifts: 10 per leg with 2 x 35# dumb bells

6 minutes Airdyne cycling

5x10 squats, 35kg
5x10 pullups, using a purple and black rubber band

5x
30s Airdyne cycling (max)
10 pushups
30m walking lunges with 6kg med ball
10x lateral pulldowns (26kg)
mountain climber (10x each leg)
30m prowler (30kg / 66 lbs)