10 1:30 rds
3 HPC 165#
9 Hand Release Pushups
Situps

Do the HPC, then Pushups, then AMRAP situps until the 1:00 mark, rest for the last 30s.

Total number of situps is the score: 176

"Helen"
3RFT
400m run
21 KBS (53/35)
12 Pull-ups
Then
"Grace"
30 C&J (135/95)

RX Helen, 75# Grace. 20:25

Wendler Strength:

Bench Press - 3x220, 3x235, 3x250
Hang Cleans - 3x190, 3x205, 3x215
Deadlifts - 3x375, 3x 400, 3x425

DUs - did 30 DUs between each set - 9 x 30 = 270

Row - 1000m - time - 3:38

EMOM+

55lb, 20 inch box

8 rounds completed

5 rounds, of 3 min AMRAP

1 min rest between rounds

3 Power cleans 135/95 (MOD 75#)
6 Push ups
9 Squats

23 + 7 rounds. Went 10# heavier than last time and actually got 7 more reps. Might be ready to try 80# next time.

4 HSPU, 8 KB, 2 MU

used 44 lb KB, 2 ab mat for HSPU

16 RDS

24m--HSPU, dips, curls, military presses, close pushups

Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters

115lb split jerk

WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26)
1o Pull ups
10 burpees

A.
Every 2:30 minutes x 8 Rounds
1 Clean Deadlift to mid thigh + 1 Power Clean 4@85lbs 4@75lbs

B.

9 Rounds

5 Deadlifts 225/150 115 lbs
5 Pull Ups, chest to bar if they can be cycled in a timely manner blue&black band
*10 min cap

8 + 5 DL

A.
Floor Press 5RM w/ 1 second pause on the floor - 65 lbs
Max Reps @ 80% w/ 1 second pause on the floor - 10

B.
8 Rounds

6 Front Rack Lunges 185/125 - 65 lbs

6 Plyo Push Ups - reg push ups

12 Russian Twist - 25 lb plate

10:53 min