For time

100 Overhead Squats 65

10 Box Jump penalty every time the bar is dropped 20

Weight felt more than fine, prob could have done 75 at a slightly longer time for the WOD. On first 24 box jump my leg cramped and barely made the jump so finished out on the 20 just to be safe.

Finished in 8:43 with 40 box jumps.

For time

100 Overhead Squats 95/65

10 Box Jump penalty every time the bar is dropped 24/20

EMOTM 10 ring dips. Repeat until you have to break. Managed 25 full rounds then 5 on the 26th round. Triceps don't like me anymore😁

20 pull ups

10 turkish get ups (8 kg)

warmup 4 rnds
10 kb swing
10 close grip pushup
10 squat
10 oh press

then 30 chins

oh holds
farmer carries
push-ups

cool down w/ curls

1600 row
then
12 wallball
5 ring dip
4 push press 105#
20 min AMRAP

3 rounds

15 Pull ups
100 Back extensions
45 Squats (40 kg)
15 One arm kb press (12 kg)

3:00 bike or row

Power snatch
E3MOM X 5
2 power snatch + 8 cal bike
*increase in weight each round
*touch and go reps

mobility

10 rounds:
400 m run
3 strict pull up
6 push up (hr)
9 back extension
12 box jump (40 cm)
15 sit up