21 Deadlift #225
21 Toes To Bar
9 HSPU
100M Run

15 Deadlift
15 Toes To Bar
7 HSPU
100M Run

9 Deadlift
9 Toes To Bar
5 HSPU
100M Run

For time:
* 30 WB
* 10 swing (32/24kg)
* 25 WB
* 10 swing
* 20 WB
* 10 swing

500 M Row
50 Push-ups
400 M Row
40 KB Swings (1.5 pd/1 pd)
300 M Row
30 Box Jumps
200 M Row
20 Pull-ups
100 M Row
10 Squat Cleans (155/105)

Kept Row sub 1:50 on first row, sub 2:00 on rest of row until 100 M Row...should have pushed it under 2:00 also. Need to work on cycling through box jumps and mechanics of squat cleans.

Back Squats: Building up to max ever: 133#

10 wall ball shots
15 box jumps
20 double unders

10 wall ball shots
15 box jumps
20 double unders

I spent at least 5 minutes on double unders but glad I did the RX proper.

5 rds of:

800m run
90 second rest between rounds

(total time eXcludes the rests)

Splits:
3:27
3:28
3:32
3:36
3:33

Power Clean 15 RM

10 Minute AMRAP

-6 Front Squats (165/115)
-7 Ring Dips
-18 Double Unders

Back was really tight and sore this morning. So, spent an extra 20 minutes during warm-up and went with 115#. Weight was too light. Should have gone with 135#. Ring Dips were solid. Still working on double unders. Only getting one or two at a time...which is where I lost A LOT of time....only 5 rounds plus 3 reps

Karen (10:13 rx)
-150 Wall Ball Shots (20/14)

Optional Add-on:

3 Rounds (Time: 5:25 rx)
-10 Burpees
-10 KB Swings (1.5 pd/1 pd)
-10 Sit-ups

First time doing Karen. Legs got smoked! Learned that I need to come down with the wall ball much faster to cycle through faster. Others were doing 3 to my 2.