AMRAP 20 Min.
5 Pullups
10 Pushups
15 Squats

For time:

21-15-9

• squat cleans
• ring-dips

5x5 Weighted pull up (did non-grip intensive variations)

WOD
3 rounds for time of:
10 Deadlifts 135#
15 Ring Dips - blue band
20 Box Jumps 18"
30 yd shuttle run

5x3 O.H. squat - 95#

4 rounds of:
-10 oh squat 55#
-10 toes2 bar
-400m run

cash out 3 rounds 12 bicep curls each arm 25#

5 Rounds

10 Power Cleans 115

10 Push Press 115

25 Double unders

Thanks to FFD and Coach B for pushing me. Goal was to be under 11 minutes.

Max rounds in 20 minutes
5x Front squat (135#)
7x Handstand push-ups
9x Pull-ups

1 x 20 Sumo Grip Block Pull 20 RM

1 snatch every 90 sec for 10 rounds

Total 60min
A.
Row for 30 min, easy pace, HR < 150 bpm
Avg. 2.22.4/500m, avg. HR 137
B.
Mobility for 30min

Pre WOD
5 x 5 back squats.

Ended 135 lbs

3 Rounds
- 50 Double Unders
- 25 Wall Balls (12# and 14# ball, 30# kettle bell for goblet squats when ball was used)

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