21-15-9
40kg sumo high pull dead lift
40kg push press
200m run between each round

5 rounds of the following:
- 1min run (16km/h on treadmill)
- 20sec rest
- 1min 20" box jump
- 20sec rest
- 1min burpees
- 20sec rest

Barbell Bench Press:
- 3 rounds:
60kg x 3 = 180
70kg x 3 = 210276
70kg x 3 = 210
TOTAL = 600

Incline dumbell press (kg = single dumbell weight):
- 3 rounds:
14kg x 3 = 84

16kg x 3 = 96
16kg x 3 = 96
TOTAL = 276
Decline Barbell Bench Press:
- 3 rounds:
60kg x 3 = 180
70kg x 3 = 210
60kg x 3 = 180
TOTAL = 570
Standing Cable Fly's (strict form)(kg = total weight):
- 3 rounds:
17.5kg x 3 = 52.5
17.5kg x 3 = 52.5
17.5kg x 3 = 52.5
TOTAL = 157.5

                                                       GRAND TOTAL = 1603.5

5 rounds of the following:
- 1min run (16km/h on treadmill)
- 20sec rest
- 1min 20" box jump
- 20sec rest
- 1min burpees
- 20sec rest

Murph:
* 1 mile Run

* 100 Pull-ups

* 200 <a href='/journal/movements/2407'>Push</a>-ups

* 300 Squats

* 1 mile <a href='/journal/movements/1280'>Run</a>

Disappointed with my time. Was shooting for around 45min mark. I actually know what I did wrong, so I look forward to this one again. Special thanks to Jenny for helping me with my 2nd mile. I would have walked the whole thing if not for her.

Back Squat 3.3.3.3.3 - 160!!! Previous 1RM was 155

Followed by:

10 min AMRAP

50ft broad Jump

7 Burpee

Pre-WOD: 5X10 Ring Pushups

WOD: For Time 21-15-9
Dead Lifts (Rx 225)
Box Jumps (RX 24")

3 Minutes Pistols
2 Minutes T2B
1 Minute Handstand Push-ups
1 Minute Rest

4 Rounds

3 rounds

400 m run
21 kb swings 55/35
12 pull ups

1 min for 20 min

5 dead lift 135/95
10 push ups
10 squats