Barbell Complex: EMOTM, 1 of the following w/ 165#
Deadlift
Hang Power Clean
Push Press
Front Squat
Push Jerk

Then...

3rds, untimed
8 Hang power clean 165#
8 Muscle Up attempts w/o false grip
8 TTB
Row 20cal

• For Time:
GHD Sit Ups 30 reps
Handstand Walk 30 m
GHD Sit Ups 20 reps
Handstand Walk 20 m
GHD Sit Ups 10 reps
Handstand Walk 10 m

5 x 3 power snatch = 65 lbs

then…

AMRAP 12:
6 KB snatch = used 12kg KB
10 pull-ups (black/red bands)

Score: 5 rounds + 9 reps

Pre-WOD: 5X3 Push Press - 3RM was 95.

For Time:
-200 Meter Run
10-8-6-4-2 Push Press @ 65
(run before each set)

Post WOD:
-30 T2B
-10 MU or 20 Strict Pull Ups & 20 strict Ring Dips

----Pullups on band & ring dips w/ band.

Pre-WOD: 20X1 Back Squat (#140)
Was supposed to be unbroken reps, but I racked after 9 to balance the weight, and then racked again after 15 because it was heavy!!!

WOD: For Time:
-30 Push Press (135/95) I did #65 straight through!
-50 Double Under (150 singles)
-20 Push Press
-50 Double Under
-10 Push Press
-50 Double Under

Post WOD: 50 Ring Dips (few sets as possible)

Memorial Day Murph @ GVCF

1 mile run
100 pull ups
200 pushups
300 air squats
1 mile run

50:37

Did it Cindy style, 20 rds: 5-10-15. Hands stayed good w/ only doing 5 kips at a time. Had to wait for a bar a lot, & lots of resting to avoid puking!

5rft:

5 muscle-ups
400m run
5 hspu
1 min rest

(time excludes the rest)

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Metcon: Tin Man

5 Rnds: 5 Cleans (205lbs), 5 Bench Press (205lbs) - did the first two Rnds of cleans at 205 and had to drop to 190lbs for last three rnds. Did all 5 BP rnds with 205,

Time: 10:52

work-home