Upper body from MH

7 Rounds
10 dips
3 chin-ups
20 sit-ups

1. Snatch PP+OHS
   work up to a heavy single - 195# PR!

2. Snatch Balance
   work up to a heavy single - 175# PR!

3. Snatch
   Work up to a heavy single - 155# - not a PR :-(

4. OTM x 10 - didn't do this - time restrictions

Subbed 300 FY - scored 189
Odd: Max Unbroken TnG Power Snatches, 165/115
Even: 4 Muscle ups

HAWKES @ CVCF
1000 Row,
50 Deadlift @105,
50 Thruster at 45,
50 Box Jump at 18 Inches,
50 Burpee,
50 Walking Lunges/side with 15 lb plate,
100 single unders,
50 tuck jumps

36:13 , Level 1

1X 20 Back Squat +5% from last week (#120)

Helen
3RFT
-400 Meter Run
--21 KB Swings (53/35)
--12 Pull Ups

The run was painful with my massive bruise on my leg.

Trying to do 1 banded pullups. Was able to do the 1st set, but the other sets were difficult!

400 m Run,
20 Split Jerk@45#,
30 Red PullUp,
20 Split Jerk,
400 M run 13:10

Back Squat: 63: 1X5, 83: 1*5, 103: 1*5
Front Squat: 63*5, 73*5,83*5, 93*5

Plus some WOD

5*5 Seated Press @55*5
Barbell row @73 Alternating w/60 sec rest

Then 3* (20 Knee to armpit, 400 m Run) = 9:48

5 sets of 5 Power Clean Thrusters at 53,63, 68, 73

WOD: Some number of rounds?
9 deadlift at 103
11 burpees
10 Pullups Blue

for 15:24 min

50 sit-ups
50 jumprope
50 situps
50 lunges
50 situps
50 burpees
50 situps bicycle
50 squats
50 situps side to side
50 pushups
50 jumprope
50 a -abs
50 stepups
50 abs to knee
50 dips
50 crunch
30 sec boat pose
50 jumprope
50 shoulder press
50 jumpjacks
50 triceps
50 situps
50 jumpjacks
50 standing ab crunch

50 sit-ups
50 jumprope
50 situps
50 lunges
50 situps
50 burpees
50 situps bicycle
50 squats
50 situps side to side
50 pushups
50 jumprope
50 a -abs
50 stepups
50 abs to knee
50 dips
50 crunch
30 sec boat pose
50 jumprope
50 shoulder press
50 jumpjacks
50 triceps
50 situps
50 jumpjacks
50 standing ab crunch