Core
50 heavy Russians. + 10 heavy Americans. used a 2 pood (77 lb) kettlebell

Practice muscle ups
(Transitions dips etc)

Push press
3-3-3-3-3 95, 115, 125, 135, 135 lbs

<b>Wod 1 </b>
7 rounds of
6-8 thrusters 105/75
Rest 10 seconds I used 75 lbs as my shoulder was hurting from the KB swings and push presses.

Rest.

Then

<b> Wod 2 </b>
Amrap in 5 minutes of
20 kb swings 1.5/1
20. Abmat sit ups I managed 2 rounds + 26 reps (20 swings and 6 situps)