5x5 Push Press
*THEN*
Sit-Ups
50-40-30-20-10
Burpees
25-20-15-10-5

135

9:53 rxd

5x5 OHS
*THEN*
20 Thrusters
20 Hang Power Cleans
20 Push Press
20 OHS
20 Front Squats
*EMOM 5 Burpees
*Prescribed weight is (95/65) for all movements

OHS was not 5 x 5
45-95-115-135-155

I had to warm up my knees which are giving me fits.

8:57 Rx'd on the WOD. 

5x5 Shoulder Press
*THEN*
12 min AMRAP
15 STOH (95/65)
1 Rope Climb or 5 Strict Pull-Ups

145

8 rounds

5x5 F.S.
*THEN*
10-8-6-4-2
F.S. (185/125)
CTB Pull-Ups

205 with some knee pain.

6:23 Rxd WOD

Evening

Press 5 x 5 @135

30 MU kipping with false grip

7:52

Hands were slippery


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7x3 OHS
*THEN*
"GHOST"
6 Rounds
1 min Cal Row
1 min Burpees
1 min DU
1 min Rest

Left knee may be fucked. OHS was light.

474 reps. 

7x3 Weighted Pull-Ups
*THEN*
3 Rounds
75 Air Squats
50 Sit-Ups
25 TTB



70 lb pulls

23:00 Rxd. My TTB weakness needs to be addressed.


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"Kelly"

31:42 Rxd


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50 Dumbell Power Snatches Right Arm 45/25
40 Box Jump 24/20
30 TTB
20 Dumbbell Push Press Right Arm 45/25
20 Dumbbell Push Press Left Arm 45/25
30 TTB
40 Box Jump
50 Dumbell Power Snatches Left Arm

19:33 Rxd.


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CrossFit:
12 min to find 1RM Strict Press
*THEN*
"Cindy"
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats


175 strict press

21 rds of Cindy

Pr on Cindy. I didn't rest. Just kept going.

I wonder if my back is finally healed? Lots of PRs.


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Back Squat- 10x2
*THEN*
21-15-9
Thrusters (95/65)
Bar Facing Burpees

205 BS. Need to focus on form and do this at night. No Heavy shit. 7:08 for the WOD Rx'd and unbroken thrusters.