12 min AMRAP

10 hang power snatch (65)
15 pull ups (purple band)
20 hand release push ups

2 rounds + 7

21-15-9

front squats (75)
box jumps (20")

30 double unders after each round

Warmup:
3 x 20sec jumping jacks, mountain climbers, jump squats; lunges, spidermans, bear crawls; resistance band stuff.

3 x max HSPUs (11)
3 x max toes-to-bars (7 knee tucks)

PRESS
5 x 60#, 5 x 70#, 5+ x 80# (4)

Very tired today. Exhausted.

WOD:
12 min AMRAP
10 renegade rows @ 20#
20 dumbbell thrusters
Finished 3 rounds + RR + 9

Wiped out. Need a rest day big time.

Bench Press
warm-up
35x5, 45x5, 55x3

working set
60x3, 70x3, 80x3+ (6) [1RM @97#]

Missed my rep goal by 1, seem to be stalled or going backwards with the bench, squat & press this cycle.

Chin-up 5x (Do as many real chinups as you can, and then a static hold for as long as you can. Rest 2 minutes and do next set for a total of 5 sets.)

set 1 : 3 chin-ups, hold 0:15
set 2 : 3 chin-ups, hold 0:15
set 3 : 2 chin-ups, hold 0:07
set 4 : 3 chin-ups, hold 0:10
set 5 : 2 chin-ups, hold 0:10

Dug trench through rocks and roots.

3 rounds for time of:

-Vaults
-Med wall
- 20 hammer strikes
-Sprint
-10 Step ups

Seven rounds for time of:
Run 400 meters (stoplight run)
135/95 pound Back squat, 29 reps (used 75lbs on the back squat)
Don't know my time but I got it all done.

Seven rounds for time of:
Run 400 meters (stoplight run)
115 pound Back squat, 29 reps

10 rds
2 chinups
3 pushups (close grip on med ball)

10 rds
125m at level 10
30 sec rest
-worst was 25.5

Back squat
1x6@240
1x6@275
1x3@309
1x2@330

Front squat
1x5@196
1x4@229
1x4@240
1x4@240