Barbell complex for 9min @ 175#

21-15-9
Box Jumps
KB Swings 1.5pd
HSPU

Pre-WOD:
5X2 Front Squat #75, 80, 85, 90, 95

For Time: (185/115) Used #65
-10 Squat Clean, 2 HSPU
--8 Squat Clean, 4 HSPU
--6 Squat Clean, 6 HSPU
--4 Squat Clean, 8 HSPU
--2 Squat Clean, 10 HSPU

My HSPU's were me trying to get into a handstand on my own. ALMOST there! Arms were getting tired!

“Charlotte Checkers Shootout”

1min row(for calories)

1min push press 75/55

Rest 30sec

1min slamballs 30/20

1min KBS 1p

Rest 30sec

3 rounds

Score is total reps(and calories)

1. Complex
   5 sets for max load of: 155, 185x4
   3 Power Clean
   3 Front Squats
   3 Jerks
   Each set is 9 reps. Rest as needed between sets. Climb to a max effort.

2. 3 RFT; - I did 2 rounds, not for time, back was tired and form was getting bad. But I got better at HS walks ( a little)
   20 Deads, 245/165
   20m Handstand walk

Sprints with Adam Burke practicing the 40yard dash - 6-8x

5 Pull ups
10 push ups
15 squats

Neighborhood walk with Penny

10 Sumo deadlift high pull 135/95 <--65#

20 Up and over the box 24/20

30 V-ups

3 rounds

Afterbash: Group stretching

The Vups were more difficult than I expected.

Neighborhood walk with Rocky

Neighborhood walk with Penny

Neighborhood walk with Penny