5 x 245
5 x 275
2 x 310

Assistance:

Dimel Deadlifts (overhand with shrug at top):
10 x 225
8 x 275
6 x 285

Weighted Sled 100m Uphill Relays
2 x Sled + 2 plates (116lb)
1 x Sled + 3 plates (161lb)

5 x 110
3 x 125
4 x 135

*most reps I have ever done of 135 and no shoulder pain

Assistance:

Strict Pull ups:
5 x 5

Ring Dips:
4 x 10

Skill:
Work progressions to Muscle Up

10 Rounds for time (30 minute cap)
2x muscle ups (3 pullups & 3 dips for each muscle up)
4x Curtis P’s (2 rounds 75 lb, the rest 53 lbs
6x Wtd sit ups (25).

12 Minute AMRAP

8 Cleans #135/95
8 HSPU - 1st round on paralettes

21-15-9 reps for time of:

Deadlift (143 lb)

Box jump (24”)

50-40-30-20-10
Double-unders
Sit-ups

3 Rope climbs

15-12-9 reps of:
Toes to bar
Diamond push-up

3 Rope climbs

Team WOD: Pet rock (20# medball)
20 min AMRAP
20 Wall Balls @ 20#
20 Box Jumps @ 20"
1 hill sprint

Total rounds: 7 + 4

I was teamed with the SUPER AWESOME BF for this one, we did great and kicked some serious ass. RX for me RX+ for Bridget :)

Then AFTER the workout I got my first ever muscle up!!!! ^_^!!!!!!!

"Erin"

5 rounds for time:
15 reps 40lb dumbbell split clean
21 pullups

Subbed 30lb dumbbell split clean
12 pullups

Also did extra incline situps, pullups, pushups

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders (450 Singles)