a) MU work
b) BP wk 3: 7,7×117#
c) 3RFT
250 m row
10 alternating leg step up (53# KB): 6:31
d) 1 MU!

a) 3x3s pause squats at: 155#, 175#, 190#, 205#, 215# = highlight of my WEEK!
b) WOD
16 min AMRAP
12 thrustersx65#
12 burpee pull ups (did burpees + pull ups)
12 T2B
= 3+6 T2B = way too easy to rest instead of doing burpees when doing this one alone.

5k run: 27:43
3×1 min AMRAP push ups, 1 min rest: 25, 23, 17
DL wk 1: 5,3×250#

a) wk 1 SP: 8,7×77#
b) 20 sec snatch PP hold: 75#, 105#, 115# -> my wrists are so weak
c) ’2007′ = 17:41

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Neighborhood walk

Group warm up, then;

Deadlift 3-3-3-3-3

then,

10min AMRAP

5 Thrusters 135/95 <--65

10 Push ups

15 V-ups

2 rounds

Partner WOD
50 Pull ups|50 static pullup holds--We dropped to static ring rows & then stopped alltogether w/the static hold on this.

50 WallBalls|50 Wall Sits
50 KBS|Right Plank
50 AbMats|Left Plank
400mRun|Vsit
Time Cap 30min

Neighborhood walk