21-15-9
Deadlift
Ring Dips

Cashout:
GHD Sit-Ups

For Time: 21-15-9
Bench Press (185)
Pull Ups

Skill:
3x250m row, 2 minutes to complete
Time: 0:46, 0:46, 0:45

WOD: AMRAP
3 Thrusters (135#)
6 Pull ups
12 Ab mat situps

9 rounds plus 6 situps

interval rowing
1 min on
1 min off
for 8 full intervals (16minutes)
count total yards

2350

Im trying to do this once a week. First time i pulled a total of 2200yards, second time 2280, now 2350...getting better!!
My goal is to get my 500 under 1:40

3 deadlifts on the minute for 11 mins @ 60% of max - 165lbs

Rest 5 mins

"Diane"
21.15.9
Deadlifts 225/155
HSPUs

I just left the 165 for Diane since I have to mod HSPUs, might as well put in the max effort somewhere

Made it up to 315 and my back started to twinge so I stopped there

3rds:

10 Toes To Bar
30 Double Unders

5rds
5 power cleans
to 40m OH Walk
40m KB Pull w/ movement
20 pushups

20 L-Pull Ups
then...
3rds of Kelly w/ Power cleans
400m run
30 box jump (24")
30 wall ball (20#)
10 clean & jerk (135#)

3 deadlifts on the minute for 11 mins @ 60% of max - 215lbs

Rest 5 mins

"Diane"
21.15.9
Deadlifts 225
HSPUs

Thought I rx'd it, although some of my HSPU reps may have been lacking. First Diane ever.