SDHP + Weighted Box Jumps

Warmup:
3x15 situps
3x15 double unders
3x15 squats
row 500 meters (1:46)
P.T. stretches

WOD: "21-15-9 SDHP + Weighted Box Jumps"
Three sets of 21-15-9 reps for time of:

• sumo deadlift high pulls (95#)
• weighted box jumps (45#/24")

Time 7:12

I subbed double reps on box jumps for the weighted reps due to injury.

Hang Clean / Push Jerk / Box Jump Chipper

Warmup:
30 double unders
10 pistols (per leg - used green rubber band assist)
1 set (max effort) pushups = 35 unbroken

WOD: "Hang Cleans / Push Jerk / Box Jump Chipper"
For time:

• 50 hang cleans (115#)
• 50 push jerks (95#)
• 50 weighted box jumps (24" + 20# med ball)

Time 15:20 Rx

Chipper

Warmup:
2x15 ring dips
2x15 pushups
2x15 situps
5x3 press (95#, 145# twice, 115#, 125#, 135#)
muscle up practice

WOD: "Chipper"
For time

• 30 weighted box jumps (45#)
• 30 pullups
• 30 thrusters (45#)
• 30 knees to elbows

Time 10:47 Rx

200

Warmup:
5x hurdle hops
5x plank walk
4x rope climb

WOD: "200"

For time:

• 50 weighted box jumps (45#)
• 50 kettlebell swings (1 pood) - I used 1.5 pood
• 50 wall ball (20#)
• 50 pullups

Time 21:21 Rx+