Warm Ups
100 Jump Rope (single)

3x
5 Ring Dips
10 Push Ups
15 Squats

50 Flutter Kicks

Mobility
Shoulders -- bands and balls

1 Rep Max Bench Press -- Narrow Grip
165 LBs

100 Pull Ups for time. Max 12 minutes.
Got 98 in 12:00.

3 rounds for time:

400m Run
15 Squat snatch 75 lbs/50 lbs
9 HSPU - pike off box

Plus 2nd WOD
200m Run
15 Back squat 75#
9 HSPU - piked off box
8:22

SWOD 15 reps power snatch 95 lb

21-15-9 (15:56)
95lb. power snatch
Pull-ups (chest to bar)
Bar facing Burpees

rest 5 min

100 push-ups for time (5:30)

Grace + More

30 Ground to Overhead 135

2min Rest

20 Ground to Overhead 135

1min Rest

10 Ground to Overhead 135

A mental workout as much as a physical. The resting messed with my head, but I know it helped me get to completion. I want to work on hitting successive reps without dropping the bar.

3X 15 Thrusters Unbroken
3X 15 T2B Unbroken
3 X 15 Ring Dips Unbroken

Fun workout, get as heavy as possible on the thrusters without breaking the 15 rep scheme.

Thruster weight (135#,145#, 155#)

Total 6525# (reps x weight)

3 x 15 Thrusters (135#,145#,155#-11 Reps)
3 x 15 Ring Dips (First 2 sets with 50# Vest)
3 x 15 T2B

Total Weight on Thrusters = 5905(reps x weight)

Squat Challenge Lift-9

Grace + More

30 Ground to Overhead 135/95

2min Rest

20 Ground to Overhead 135/95

1min Rest

10 Ground to Overhead 135/95

20 thrusters (95#)
20 SDHP
20 push jerk/press
20 OHS
20 Front Squats

At the top of every minute do 4 burpees.

I did the first 3 unbroken, then did 10&10 on the last 2.

4X3 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

Prowler Run (6 parking spaces down & back w/ 45# bumper)
21 KB Swings (53#)
Prowler Run
15 KB Swings
Prowler Run
9 KB Swings