10 Rounds of:

Run 150m
7 Chest to Bar PU
7 FS #135
7 HSPU

HSPU W/1 mat

For time

50 Squat
40 Push Up (Strict)
50 Swing @18/12
30 Clean & Jerk @60/40 (Grace)
50 Swing @18/12
40 Push Up (Strict)
50 Squat

5 Bar MU or CTB PU (PU Blue)
10 Box Jumps (24/20)
15 Push ups
20 Air Squats

Lämmittely ja mobility

Työntö telineeltä 10 × 2

Metcon 7min amrap
Parin kanssa vuorotellen:
100m kone

Loppuvenyttelyt

5-5-5-5-5 Snatch

Then;

“Amanda”

9-7-5

Muscle ups (GOOP)

Snatch 135/95 @75#

4 mile Easy Run around neighborhood
Time: 37:45
Avg Pace: 9:26
Elevation: 330

http://connect.garmin.com/activity/148400288

Legs felt pretty good. Could tell they were tired from yesterday's WOD and heavy prowler pushes on the hills though.

15 Minute AMRAP
100 M Run
5 HSPU
15 Air Squats

3 Push Press on the minute for 9 minutes @ 65% of your 1 RM from last week (77#)
Then:
12 min AMRAP
4 HSPU
8 Box Jump 24′/20″
12 KBS 24kg/16kg

YAY almost legit HSPU's!!! Only used 2 abmats & did 24" box

4rds for time:
6 Power Snatch (115#)
30 Double Unders
4 HSPU
20 KB Swings (1.5pd)

EMOTM do 4 burpees.

5-5-5-5-5 Snatch worked up to a very sloppy 135

Then;

“Amanda”

9-7-5

Muscle ups GOOP

Snatch 135/95 @ 115

Worked on receiving the bar in a squat, I still need major work on this lift.