5rds:

40 DU's
30 Abmats
20 Wall Balls
10 Burpees

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Used dip station today.

Deadlift 5-5-5-5-5 (95 - went in the first heat, so I didn't finish the DL's)

Then,

“Christine”
3 rounds
500m Row
12 Bodyweight deadlifts (Rx: 115#)
21 Box jumps 20in

18 sec PR from November! Did all DL's unbroken (remember not to round shoulders). Had the rower set at 5-6 and focused on keeping s/m under 30. Seemed more efficient at the lower setting.

From P90X. Each exercise is 25 reps unless otherwise noted:

In & Out
Seated Bicycle (forward and reverse)
Seated Crunchy Frog
Wide Leg Sit-Ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up (25x each side)
Leg Climb (12 each side)
Mason Twist (50x)

2 RDS
400 m
7 Deadlifts (95#)
14 Burpees
21 KBS 8#

SKILL/STRENGTH
3 x Max Strict Pull-ups or Chin-Ups
I did 12-9-7

Notes: If you don't have strict pull-ups, work on slow negatives or partner assisted pull-ups.

WOD
30-20-10
Burpee
Kettlebell Swing 53/35lbs

Bench Press 135x10, 185x5, 245x5x5
LTE 77x7x5

Warm-Up 4 Rounds
hip raise
toe touch
hollow rock
half get-up

Then

50 Walking Lunges (steps)
L-Sit
20 OHS
Plank-Side Plank
40 Walking Lunges (steps)
L-Sit
15 OHS
Plank-Side Plank
30 Walking Lunges (steps)
L-Sit
10 OHS
Plank-Side Plank

Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS

Weight: 135, 155, 185, 195, 205

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar

28 Cleans
120 Single Under
28 KB Swings
120 Single Under
28 Wall Ball
120 Single Under
28 Sit Ups
120 Single Under
28 Snatches
120 Single Under