For Time
100 Pull Ups (scaled 100 burpees)
100 Hand Release Push Ups
100 Sit Ups
100 Squats

Power Clean- 20min to find 1rm - 180#

Then,

12 min amrap

3 Handstand Push Ups (Mod to Box)

6 Deadlifts 185#

12 Abmats

Goal 5x7 @ 165# (165 is my current known 5 rep max o.O eek)

First and Last set were pretty difficult! But SUCCESS

Assist - band lunges; GHD back ext & situps
Focusing on core flexibility/strength and hip mobility is helping a lot.

Also worked on some ring dip/muscle up progression & box jumps

3 rounds:
50 air squats
7 muscle ups
10 hang cleans (135)

11:36

C&J 1-1-1-1-1-1-1

155-185-195-205-225-235(f)-235(f)

1. bs: 70% x 3 x 10 sets (225#)

2. fs: 70% x 3 x 5 sets. (205#)

3. sn push press: 5, 4, 3, 3, 3 (145-155-165-175-185)

4. 50 kness to elbows.

5. good mornings: 3 x 5 work on staying back. (135#)

15-12-9-6-3
KB Swings (70#)
SDHP (70#)
Box Jumps (30")

4-4-2-2-1-1

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

Happy 39th Birthday Melyssa! Here’s to you, CrossFit Steele Creeks very own, Human Calculator.

(5^2)/5 = # of Rounds (5 rounds)

(square root of 49) = # of burpees (7 reps)

(28/2) = # of wall balls (14 reps)

(39 x 0) = # of Double Unders (0 reps)

(17 + 4) = # of KBS 1.5p/1p (21 reps)

(47-19) = # of Box Jumps 24/20 (28 reps)

Had to walk up the first 2-3 of each box jump round. This took me forever!