OHS 95, 115, 135 X10
BACK SQUATS 225, 295, 315 X10
PULL UPS 3 SETS OF 10
DIPS 3 SETS OF 10

chest still hurts....

Strength Work - Back Squat - 135x5 Warmup, then 5x3@230 (5# increase on sets from friday)

Handstand hold(against wall)
KB hold(arms at sides) 2/1.5p
L-sit
Chin over bar(hands can be any way you want)

-Score is max. time of all 4 holds. Clock starts at 0, when hold starts. Once you lose the static hold, the # of seconds is your score. Max for each hold is 90 seconds. - 185, honestly didnt try hard on this part

Rest 5 minutes, then
3 rounds
49 Double unders
29 Slamballs
8:04

Then ran a mile - 7:45 Getting ready for murph on sat.

Back Squat 3 x 5 reps
195-195-195

Bench Press 3 x 5 reps
185-185-185

Deadlift 1 x 5 reps
245

Handstand hold(against wall) : 90 sec
L-sit : 88 sec (MOD V-Up)
KB hold(arms at sides) 2/1.5p : 90 sec
Chin over bar : 63 sec
(90 sec max ea.)

Rest 5 minutes, then
3 rounds
49 Double unders
29 Slamballs (20/30#)

TOTALS
Static Holds: 311 (1 mod)
DU, Slamballs: 7:21 Rx

50 Box Jumps
50 Jumping Pull ups
50 Kettlebell Swings (35 lb)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lb)
50 Back Ext
50 Wall Balls (20 lb)
50 Burpees
50 Double Unders - DID NOT COMPLETE

50 Pull ups
Run 400 meters
21 Thrusters (95 lb)
Run 800 meters
21 Thrusters (95 lb)
Run 400 meters
50 Pull ups

Partner WOD
5 rounds:
* 24 push press 95#
* 40 double unders
* 16 snatch 95#

Did this WOD with Paddy.

For weight:
Clean & Jerk 5,5,5,5,5

For distance:
10 minute row

C&J: 95,115,135,155,175 lbs
Row: 2,305 meters

Run 800 meters
100 Push ups
200 Sit ups
300 Air Squats
Run 800 meters

20 Minute AMRAP:

5 Pullups
10 Pushups
15 Air Squats

15 rounds + 6 pushups