400M run
15 hands off the mat pushups
60 single jump ropes...30 double unders
45 Situps
400M run

Strength
Back Squats 4×6 at 205#

Met-con
9-15-21
Box Jumps
Weighted Lunges
*55# KB in each hand

Cash-out
Plank 2:00
51 GHD Sit-ups

Strength
Deadlifts 5×3 at 305#

Met-con
3 rounds:
12 Pull-ups
50 Double Unders

WOD: For Time-

400 Meter Run

3 Rounds of:
15 Clapping Push Up
30 Double Under (60 Singles)

45 Sit Up

400 Meter Run

I think I could totally kick ass at this WOD if I had double unders. Gettin' there.

There is no description for this WOD as it is stat.

9-15-21
Box Jumps
Weighted Lunges
*Hold a KB or DB in each hand

Back Squats 4x6 at 70%

WOD: For Time-

400 Meter Run

3 Rounds of:
15 Clapping Push Up (from the knees)
30 Double Unders

45 Sit Up (ab mat with soles together)

400 Meter Run

working up to 88# (failed 99#)

Pre WOD:
400M Run
3 Rounds Cindy
5X3 Thrusters 75-95-115-125-125

WOD: 6 minute clock

800 Meter Run
AMRAP Thrusters (Rx 95/65)