WOD

Overhead Squat
3-3-3-3-3

45-50-55-60-60

Soooo excited to put up 60#!

Metcon
AMRAP 10 minutes
"Diane Ladder"
1 deadlift (85#) / 1 HSPU (I used box)
2 deadlifts / 2 HSPU
3 deadlifts / 3 HSPU...

I did 10 rounds and 5 reps

WOD

21-15-9

12" box jump
95# deadlift
pullups (purple and red bands)

14:24

WOD

1-1-1-1-1-1-1-1 snatch at 85% I did 35# squat snatches and tried 45# power snatches

1-1-1-1-1-1 clean and jerk 55#

Metcon
21-15-9
Power snatch 35#
Ring dips two red bands

7:27

WOD

5-5-5-5-5 Deadlift 115#

Metcon
EMOTM for 10 minutes
2 DL at 80% of above (I did 95#) followed by as many double unders as possible to finish the minute. # of double unders is your score.

I did 159 double unders as RXd.

WOD

4-4-4-4 Push Jerk 65#

Metcon:
Tabata something else
20 seconds work, 10 seconds rest for 4 minutes each movement (total of 32 rounds):

pullups 34 (two red bands)
pushups 40 (on knees)
situps 85
air squats 95

Total 244

WOD

Front Squat 2 reps by 10 sets. 85#

Metcon:

7 rounds:
7 kettlebell swings, 32kg/24kg (I used 16KG)
7 burpees
7 box jumps, 30/24 (I did 12 inch box and practiced cycling)

10:24

WOD

5-5-5-5-5 Push Jerk 65# all except last set - dropped to 55# because my form was breaking

Metcon

EMOTM for 12 minutes
2 push press (45#)
6 ring dips - 2 red bands

WOD

Low Bar Back Squat 3reps, 10 sets (75% of your 1 rep max)

I did them at 85#. Felt great!

Metcon:

50 double unders
200m suitcase carry (15# plate in each hand)

I used 10# plates - next time I'm doing 15# as RXd.

I couldn't string together more than 7 DUs for the first two rounds, so I did about 20, then I did 100 single unders.

Round 3 I did 25 DUs.

Round 4 I strung together 20 DUs then 17, then I could only get one DU at a time, but I did all 50!

Time 16:57