Annie

Result: 6:59

AMRAP in 30 minutes:

10 Push Jerks 155 (subbed with 35# DB left arm)
15 Box Jumps 30"
20 WallBalls (subbed with 15# left arm thrusters)

1RM Deadlifts
5 - 60%
5 - 65%
5 - 70%

WOD
21 Thrusters (95/65#)
21 Pullups
8 minutes Mobility work
15 Thrusters
15 Pullups
8 minutes Mobility work
9 Thrusters
9 Pullups

Clean and Jerk 3-3-3-3-3 reps

not Olympic bar! Much harder
125-130-135-140f3-140f2

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

95# hpc

For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

21-15-9
GHD situp
TTB

Find 3RM Press
45 x5
75 x5
95x3
105x3
110x3 with Spot

Then...
12 min AMRAP
3 Power Snatch (135) Scaled down to 75
5 Box Jumps (24")
7 Chin Ups
3 10yd shuttle sprints

"Joy" - for time:

70 burpees
60 sit-ups
50 KB swings 1.5 pd/1.0 pd
40 pull-ups
30 HSPU

Run
8:53 pace.
Too slow in the beginning, had juice left over at the end.
Miles 5-8 were my fastest.