5 rds for time :
10 power clean 60 kg
10 bench press 70 kg

Warm Up
3 rounds
20 jumping jacks
20 split jumps
20 mountain climbers
5 push ups
then,
3 Rounds
Rope Swings

WOD:
8 Rounds for Max Reps
20 sec of Hang Clean @ 75 lbs--12,11,9,8,6,7,7,9 = 69 reps
10 second Rest
20 sec of Push Press @ 75 lbs--11,9,7,6,4,5,5,8 = 55 reps
10 sec Rest

Cash Out:
10 x 20 yd sprints
Core Work

21-15-9

Overhead Squat - 65#
Toe to Bar

8:08

Skill
Static ring holds
L- sits on rings if advanced
1 min x 4

Wod
“Cindy”
Amrap 20 minutes
5 Pullups
10 pushups
15 air squats

-7 X 3 Push Press- Max Weight 145

-Find 2RM Weighted Pull Up- 35 lbs, almost completed 48lbs

-4 X 15 DB Row- 45 lbs

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down- got up to 45 unbroken was at 47 and messed up.

33 Burpees w/ 20 lb vest

3 Rounds for time:

400m Run
7 Thrusters #95
20 DU
30 Sit Up's

Startnummer: 2177

Annemijn Liedenbaum

Amsterdam

1989

26e vsen

30:14 30:11 9,939

Back squat, 1 rep - 145#
Shoulder Press, 1 rep - 65#
Deadlift, 1 rep - 185#

1000 m roing til oppvarming : 3:39

Knebøy :
5x60
4x80
5x80
5x80

Press:
3x50
4x50
4x50
4x50

2x10 dips