Weighted Pull Ups:
- 20kg x 3, 25kg x 3, 30kg x 4 + 21 butterfly pullups to finish

Incline Ezi Curl Bar Close Grip Bench Press immediately followed by push ups with feet on 12" box:
- 47.5kg x 5 + 10 push ups
- 67.5kg x 5 x 2 + 10 push ups x 2

Lat Pull Down Machine:
- 61kg x 5, 68kg x 5, 75kg x 5

Decline Dumbell Bench Press:
- 38kg x 5, 42kg x 5, 46kg x 4 (each dumbell)

Hang Squat Snatch:
- 20kg x 5, 40kg x 5

OH Squat:
- 40kg x 10

WOD – 15-12-9
Thrusters (135/95)
- 95lb
Dead Hang Chinups
- assist band

NOTES: first round of 15 thrusters were unbroken, round of 12 was 8 + 4, round of 9 was 8 + 1. Chinups started with light blue assist band, had to end with the thicker green by middle of round of 12.

Some light cardio to end my day...

4.4 miles in 45 mins, i hate running but i should do it more

WOD 1 - For time

Jump Rope (Singles) - 50x5
HRPUs - 20x5
DB Cleans and Press (50lb DBs) - 10x5

Time: 17:30

WOD 2 - No time

Jump Rope (Singles) - 80x5
Hang Cleans (135lbs) - 15x1, 10x4

21-18-15-12-9-6-3

KBS 1.5/1p

Goblet Squat

100m Sprint

Yellow KB-This one was longer & harder than I originally expected. Sneaky!

Props to Dawn for motivating us this a.m.!

12 Minute AMRAP

3 Ground to overhead heavy #185/165
9 HSPU
15 Dips
21 OH Luge Steps
100M Run

100 Thrusters for time #75
Each minute on the minute do 5 burpees

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95/65
Burpees
Abmat Sit ups

50# for me. :(

Aarron gave some great tips for getting warmed up & mobile for OHS. Rear against the wall, feet in squat position on the wall, hands over head as if doing a squat horizontally on the wall.

5rounds of:
25 Double unders
15 Push Press 75/45
100m sprint
10 Chest to Bar Pull ups
100m Sprint

45#-Tried to pull myself up as high as possible as often as possible, but do not deserve the Rx!

3 Rounds For Time:
5 Push Press 95#
10 Ring Dips
15 Ring Rows (feet directly below rings)