12, 10, 8, 6, 4, 2

Front squat 65#
GHD situps

row 200m between every round

Alternate A1 / A2

A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

3 rounds for time:

400m run
21 Kettlebell Swings (M 55#/W 35#)
12 Handstand Push-Ups

So. Much. Fun!

13x
EMOM
Power Clean + Front Squat + Jerk

21 - 15 - 9

overhead squats (65/45)

hand release pushups

after every round sprint 100 meters

bonus: 2 minutes amrap box jumps 72 reps

31,000lb deadlift
310 kettlebell swings
310 box jumps
310m row
Rest station

Teams of 5

Person at each station does as many reps as possible for as long as it takes the rower to row 310m.

Back Squat 5,5,5,3,3

63-73-83-93-93 lbs

Weighted Chinups 5x5

5lbs each round

Press 10, 10, 10

53-63-63 (shoulder still sore from 12.3 sublex)

Ring Rows & Narrow Pushups 3 x 10

Rubber Band Good Mornings 50

Weighted Situps 30 (partition as needed)
Accidentally did 50 w 10lbs haha!!!

3 ROUND FOR TIME OF:
800/600 MT RUN WITH BALL 9/6 KG
12 PUSH JERK 60/40 40/25

Press - 95x3-115x3-120x1
Push - 125x3-135x3-145x3
Jerk - 135x3-145x3-150x3
OHS - 95x3-105x3-115x3PR

Failed press at 125
Failed push at 155
Failed jerk at 155
Failed jerk 2nd rep at 145 got 2 more.
Failed jerk at 150 on 2nd rep got 3 more

5 rounds for time
20x pull ups
20x sit ups
20x push ups
20x squats

14:57

7RFT
8 handstand pushups
30 mountainclimbers
8 hang power cleans 95/135
30 double unders

Had to scale the HSPU to band assisted ones as I've only JUST started getting them and they are super slow and I can only do like 4.

This became SUPER hard around round 4 and I wanted to be done by round 5. The HPC's were easy until round 4 because I am having problems with my left shoulder. Double unders are usually nothing for me, but all the box jumps last week has left me with shin splints and tender ankles. YIKES!! Good wod, but it was tough.