Strength / Work Capacity

A1. Back Squat 3-3-3+
Rest :30
A2. AMRAP L-Pull Up
Rest 2:00

B. For Time:
30 Pull Ups
30 Pistols
Run 200m
20 Pull Ups
20 Pistols
Run 200m
10 Pull Ups
10 Pistols
Run 200m

A1. 285 x 8
A2. 38
B. 5:40

Work Capacity

A. AMRAP 15:00

3 L Pull Ups

6 Pistols

9 Toes to Bar

B. AMRAP 10:00

60 Bar Facing Burpees

30 Deadlifts 225#

30 Handstand Push Ups

C. AMRAP 5:00

Double Unders

A. 10 + 15

B. 116

C. 249

Strength

A1) Overhead Squat 3-3-3-3
Rest :30
A2) AMRAP L - Pull Up
Rest 2:00

OHS: 175 - 185 - 200 - 215 x 2
LPU: 14 - 10 - 9 - 10

Rest 5:00

3 sets:
B1) AMRAP Back Squat @ 205#
Rest 1:00
B2) AMRAP Strict Pull Up
Rest 3:00

R1) 24 - 10
R2) 20 - 10
R3) 16 - 9

Benchmark "Garrett" / Strength / Work Capacity

"Garrett"
3 rounds for time of:
75 Squats
25 Ring Handstand Push Ups
25 L Pull Ups

Time: 30:15
Substituted Ring Handstand Push Ups with Regular Handstand Push Ups

Then:
Front Squat
3x5
3x3

Worked up to 215# 3x

3 Rounds of:
45 sec. 75lb. Thruster
15 sec. rest
45 sec. 75lb. Sumo Deadlift High Pull
15 sec. rest
45 sec. Double Unders
15 sec. rest
45 sec. Mountain Climbers
15 sec. rest
45 sec. Shuttle Run
1 minute rest

------------------------------------

Report

Body: Good but not 100%
Sleep: 9 hours
Nutrition: Paleo
Tomorrow's Projection: Rest Day / Study time

Lynn w/ Squats

5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups
Body weight Back Squat

Results:
R1) 15 / 17 / 15
R2) 13 / 22 / 22
R3) 13 / 23 / 23
R4) 13 / 10 / 17
R5) 12 / 18 / 18

Bodyweight

21-18-15-12-9-6-3 reps for time:
Handstand Push-Up
L Pull-ups

Time: 38:19

Biola WOD:
5 Rounds for max reps. 2 minute rest between rounds.
225lb. Deadlift = scale as needed
95lb. Shoulder Press = scale as needed