100x front squat for time

start with 5x ring dips; do 5x ring dips every minute on the minute

Rx for squats was 95#
used blue band for ring dips

Barbell: Hang power clean 80% of 1RM 5×2 plus jerk on 2nd HPC with 60 seconds between efforts.

used 105#

Metcon: 3 RFT
400m Run
18x Kettlebell swings 1.5
9x Power cleans 105#

completed in 12:06

Rest 2:00
Then complete 100x Russian twists 16kg/12kg (not timed)

Run 200m
3 rounds, 10-7-5 of
- pull up
- push up
- air squat
Run 200m

AMRAP in 5 minutes
10 Power snatch
10 KBS

For Time:
9-6-3 of...
Thrusters (135/95) [95]
Muscle-ups

-

did progression muscle ups

For Time:
Run 800m
75 Push Press (75/55) [65]
25 Burpee Pull-ups

-
I modified to 50 push press and 15 burpees

AMRAP in 30 minutes
5 Deadlift (275/185) [185]
13 Flash Push-ups
9 Box Jumps (24/20) [20]

-
I modified the pushups, didn't write down the # reps :(

day 9

5 Rounds for Time:
5 Power Cleans (155/105) [115]
10 Toes to Bar

-
Did Knees to chest instead of Toes to Bar.
Mod to 4 rounds

Jack
20 Minute AMRAP:
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)

*Post Times. Compare to 9/23/11.

Erin W – 8 + 9 pp Rx