3 30 12

Strength
Back squat
135#x5, 155#x5, 185#x3, 205#x2, 225#x2, 235#x1

Metcon 
AMRAP
2 min Row
2min rest
2 min KB swing
2 min rest
2 min Burpees
2 min rest
2 minsit ups
2 min rest
2 min row

score
row 43 cal
kb 62
burpee 33
sit up 62
row 41 cal

3 29 12

4 rounds for technique
5 dead lifts
10 seconds rest
1.1.1.1.1 box jumps

increase the load of the DL and height of the box on each set

score 135# & 30", 185# & 34", 205# & 38", 225# & 42"

Felt like I could have gone higher on the box jump...but wanted to finish the workout with a successful jump.

3 27 12

AM WORKOUT
A.
practice CTB pull ups
practice Burpee speed and efficiency
practice HSPU unbroken

B.
4 rounds of
3 Front squats then max reps of pull ups in 30 seconds

score
135#/16, 155#/15, 175#/15, 185#/16 PR

C.
6 rounds for reps
30 seconds of thrusters 95# followed by 90 seconds rest

score
10-11-9-12-10-11

PM WORKOUT

3 25 12

A.
2 rounds for technique
Practice handstand walks
L-sit hold 30 seconds
Rope climb

score  completed 3 steps on hands, knee tuck 30 seconds, modified rope climb

B.
3 rounds for time
400 M run
10 muscle ups
20 kb swings 24kg

score 16:47

C.
3 rounds for time