AMRAP 16′
200m Run
10 KB Swing (16kg)
10 Ring Dips (1 foot support from toes)

5 rounds + 200m run

Spend 5 minutes practicing Skin-the-Cat's on the rings.

Strength

Shoulder Press @ 20X1; 6 sets of 3; rest 90 sec btwn sets

WOD

"Elizabeth"

21-15-9 for time:

Power Clean (135/95#) - 115
Ring Dip

Strength WOD

6 sets:

Back Squat @ 20X0 x 3 reps (185)
Chest-to-Bar Chin-up x 8 reps
Sprint uphill to telephone pole
Rest 3-4 minutes between sets.

Cool-down

Accumulate 5 mins in a plank hold; be creative with variations.

21-15-9 Reps for Time:

-Hose Load Cleans
-Hose Load Step-Ups (20 inch tailboard of firetruck)
-35# Dumbbell Swing
-Pull Ups

Full PPE with pack on air.

Completed at 12:10 with 990 psi remaining

Shoulder Press 3-3-3-3-3

Then,

“Grace”

For time

Clean & Jerk 30 reps 135/95

Pre Wod:
1 round of max strict pull ups- 11

WOD:
- 50 Clean and Jerk - 135/95# (hands must stay on the bar, cannot drop it from the top.)
- 50 Ring Dips
*in as few sets as possible for each. one minute breaks for each.
- 5 minutes total of a plank hold (from elbows or hands).
*with the fewest breaks possible.

C&J - 10? rounds at 135 lbs
RD's - somewhere around 12 or 13 rounds. I lost track of count. These were hard.

Juicing Annie
50 Double Unders
50 Sit-ups
5 Muscle-ups
40 Double Unders
40 Sit-ups
4 Muscle-ups
30 Double Unders
30 Sit-ups
3 Muscle-ups
20 Double Unders
20 Sit-ups
2 Muscle-ups
10 Double Unders
10 Sit-ups
1 Muscle-up

Muscle-ups scaled as JMU

Warm-up
5 rounds:
Deadlift 5-4-3-2-1
3 muscle-ups

Strength:
Thrusters (95#) 5 x 5

WOD: Deck of Cards
Hearts: pushups
Diamonds: pull ups
Spades: sit ups
Clubs: squats

Shoulder Press 3-3-3-3-3 50x50x55(2)x50x50

Then,

“Grace”

For time

Clean & Jerk 30 reps 135/95 MOD 75

Tried to get a new PR but was off by 30 seconds. Maybe next time!

50 DU
40 Box Jumps 24"
30 Lunge Steps
20 K2E
10 Wall Ball Shots #20

75

10 OHS
20 SDHP
10 Front Squats
20 Push Press
10 Back Squat

Timer froze up.. time was somewhere between high 10's or low 11's