5k for time
(25:05)

Then

25 AB Situps
25 T2R
15 AB Situps
15 T2R
5 AB Situps
5 T2R
For Time
(9:28)

Deadlift amrap @80%

Partner WOD

3 RFT

50 push press @ 95#
50 box jump @ 24"
50 SDHP @ 95#
50 KBS @ 70 lbs
50 burpees

21 - 15 - 9 - 9 -15 - 21

Thrusters 95#
Pull ups

(still sick)

*Perform the 3 girls with exactly 3 min rest between WODs

''Diane''
For Time:
21/15/9 reps of:
-DeadLift (225/155lb)
-HSPU
*Time cap 10 min

''Helen''
3 Rounds of:
-Run 400m
-21 KB Swings (1,5/1 pood)
-12 Pullups
*Time cap 15 min

''Annie''
For Time:
50/40/30/20/10 Reps of:
-Double Unders
-Situps

Strength/skill
15min to work on squat snatch

65, 75, 80, 85

WOD
21-15-9
Power snatch (115/75)
T2B
Box jump (24/20)

65, knees. 11:02. Did first 12 @ 75#

Pre-WOD
• 5k (24:17)

WOD - 10 rounds (20,18,16,14,12,10,8,6,4,2)
• KB Swings (50 lbs)
• Burpees
• Push-ups
• Squats

Post-WOD
• 100 sit-ups

Strength:
4 rounds
5 weighted Ring dips (hice 0-16-16-16)
8 ring row
12 kb lunges en el sitio con 2x16kg
WOD:
Death by burpees over the bar
1min work, 10 second transition
1er min. 3 burpees over the bar from 0:00 to 1:00
2nd min. 6 from 1:10 to 2:10
3er min. 9 from 2:20 to 3:20
...
9 min. 27
10 min. AMRAP
(hice hasta el minuto 7 16 reps, esto es 79 burpees over the bar, hay que mejorar los burpees!!!)

A. skill/mobility
3 sets:
50 DU
Hip opener complex
3 UB MU
-done. MU felt great.

B. Build to a heavy power clean.
-225,245,265. caught a bit low, belt felt good overall.

C. 30 Power Clean for time 225/155#
-7:15 (i believe) erased timer by accident. middle ten reps were the slowest, but consistent pace overall.

D.185# Front Squat - 2x3.3.3.3.3; rest :10s between reps of 3; rest 3:30 between sets
-2:08 for 1st 15
-2:12 for 2nd 15. form wasn't perfect. need to work on foot placement and depth.

E. Clean Pulls 3x3
-275# across. good weight. really had to work to keep back angle tight on first pull and not turn into deadlift.

2RFT
50 Wallballs 9/6kg
40/30 Cal Ski
30 Toes to Bar
20 DB Snatch 30/22,5 Alternating