Mixed in some shoulder prehab.

1000 meter row
100 squats

2 Rounds for time:
-200 DUs
-50 OHS (135,95)
-50 Pullups
-1 mile run

25 minute cap
To be completed in groups of 2

Throughout the workout, OHS got better. still need some work on my worst movement

28:32

3 Muscle-Ups (or Ring Dips)
6 OH Squats
9 Rounds

Jack 10 RM

Weighted pull-up pyramid 5, 4, 3, 2, 1, 2, 3, 4, 5 reps. Heavy weight with low reps.

2 Rounds for time:
-200 DUs
-50 OHS (135,95)
-50 Pullups
-1 mile run

25 minute cap
To be completed in groups of 2

**single unders 2:1, row instead of run
made it through everything except the second mile row.

Focus: Partner Up, Warm Up, Set Up

Metcon: Partner “Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time

Score: Time (If done as written just list as “RX”)

1 amrap set CTB chin ups unbroken

Every minute, on the minute, for 15 minutes:
Minute 1 – 3 Burpee Box Jump-Overs (24″/20″) + 5 Dumbbell Thrusters (55/35 lbs)
Minute 2 – 3 Burpee Box Jump-Overs + 3 Strict Handstand Push-Ups
Minute 3 – 3 Burpee Box Jump-Overs + 20 Double-Unders

For time, 3 rounds of:
* 400m run
* 20 burpees