Team Wod
Reverse Ladder:

100-20 Double Under (A)
Deadlift (B)

90m Burpee broad jump
90m Lunges

FOr time
100 Box jump
80 Push up
60 KBS
40 Pull up
20 Wall climb

4x4 Front Squat

1 set for max reps.

I did 10 rounds of row 250m & 10 HSPU
I decided to do these two movements since I had not done them in a while and wante to work on continuing with short hard rounds and keep on pushing.
I was working well below 2:00 on all rounds, except at the end and still was below 2:00 on all rounds. I started with the damper at about 6 and think I might want to work on that level a bit. It seemed like it was easier to keep a good pace without going too fast on the stroke rate.
My grip was feeling it a bit for sure.
The HSPUs were a bit harder than I thought. I went unbroken on all, except for the last on the 9th round.
I tweeked my neck on the 9th round of the HSPUs.
I started to kip on the HSPUs after about the 4-5th rep on the 5th round.. then I would kip after about 5 reps in the sets.
Good Hard WOD
I was pretty darn sore still on my legs from the box squats. Took me a while to get loose.

5×5 Parallet kipping handstand push-up
5×3 Lowers from inverted hang
5×5 Bar MU
5×10 Kipping C2B pull- up
You can do on the min (12 min) workout with two movements

Tabata Kb swing & Air squat (16 intervals, first 8 intervals of kb swing and then 8 intervals of air squat)

Immediately after 800m run for time

3 snatch pulls below the knee x 5 (80-100%)

3 rounds for time:

20 GHD sit-ups
20 weighted lunges (alternate legs, and use a 20-40 kg sandbag)
20 wall balls