Skill
Rope Climbs

Wod
4 Rounds
3:00 to complete
400m run
Row max Calories with your time remaining

Rest 3:00 between rounds

Score is total number of calories rowed - 33 cal

10min to find 3RM of strict press
160# PR (I think)

3rds
15 Ring Dips
15 Bar Over Burpees
15 Double Unders

AMRAP 15

Run 200 Meters

4 Muscle Ups

30 Double Unders

what i did:

1 set
ran, did some pullups with thick band, threw up.

tried to do some jump rope, threw up again.

cashed out with rope throwdowns, did 25 reps, threw up.

5-7 sets of

practicing Handstand walks
3 pistols each leg

For completion: (feel nauseous)

4 runs around the block
30 push-up

Spend 15 minutes working up to a 7RM back squat.

20 Front Squats (205/135)

30 Box Jumps (30″/24″)

40 KB Swings (53/35)

50 Wall Ball (20/14)

what i did:

maxed out back squat - 80 lb

20 front squats - red bar, 2 10's

30 box jumps - 24"

40 kb swings - 20 lb

50 wall ball - 10 lb

"Stephen"
30-25-20-15-10-5
GHD sit-ups
Back extensions
K2E
Stiff-legged deadlift (95/65)

RX. 24:58. Feeling fatigued without post workout protein.

3 rounds, 21-15-9x reps
Snatch high pull (115#/75#)
Bench press (135#/85#)
Box jumps

21-15-9 Reps of:

185 lb Deadlift
Strict Pull Ups

10 pull ups
10 wall balls
10 kettle bell swing (45)

Did about 20 total (7 rounds)

Strength 1.1 Week 3:

5 Press @ 75%
3 Press @ 85%
1+ Press @ 95% (As many reps as possible) --> 9x95

Conditioning – Kettlebell Tabata:

Russian Swing @53#
Snatch @35#
Goblet Squat @53#
Chest-to-Overhead @35#

*1 Minute rest between movements