3 rounds for time of:

500m Row
12 Deadlifts (Bodyweight)
21 Box jumps 24/20"

OHS 135-185-205-215-225
Front Squat 225-235-245-255-265
Back Squat 275-300-315-320-325

Then:

12ft. rope ascent x 5
PC & J @ 145 x 5
12ft. rope ascent x 4
PC & J @ 165 x 4
12ft. rope ascent x 3
PC & J @ 185 x 3
12ft. rope ascent x 2
PC & J @ 205 x 2
12ft. rope ascent x 1
PC & J @ 225 x 1

9:00 (had to change my own weight)

60-40-20 (toistomäärät puoliksi)

Thruster 50kg
DB snatch (22,5kg - 25kg - 30kg)

Joka rundin jälkeen 50kg dball nosto tangon yli 15x

Warm Up: 10 minute “Stupid Squats”

WOD:

Four rounds for time of:

Run 400 meters
Wall ball shots (20 lbs) 30 reps
15 Pull-ups

Back squat 7-rep max

3 Shoulder Press on the min for 9 min @55% of your 1 RM @ 45#

5 min Rest then:

15 min AMRAP

10 Squat Clean 155/105

100m Sprint

10 Ring Dips

100m Sprint

3 +1 @95# and mod ring dips, I felt pretty tired and unmotivated this morning...

3 Rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

I was super short on time today, so I did a quick workout at home. I wanted to see how long it would take me to do 500 double unders. I did it in roughly 11 minutes. What was most interesting to me was that my limiting factor was arm and shoulder fatigue. My lungs and everything else felt great. I think I need to try to slow my speed a bit, even it out, and relax my upper body more.

I also switched my jump rope to one that was three inches shorter, which was helpful. I may go even shorter, but this one is definitely better than the last...still trying to find my perfect rope length.

Outdoor Sport

Running / Biking / Hiking

5X5 Bench Press
135, 145, 145, 155, 155
5X5 Dead Lift/ 5 Clean Pull Hang

135, 135, 155, 155, 155

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under

5 Rounds

EXTRA CREDIT:
5 minute AMRAP
-10 sit ups
-30 double under

6 Rounds + 3 sit ups