1km Row

75 Push press 75/55

50 Wall balls 20/14

25 Chest 2 bar pull ups<--regular pullups

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24
1min sumo-deadlift high pull 115/80 (MOD: 55#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)

4 min.
Power Clean (205/135)
4 min.
Dumbbell Burpee Box Overs
4 min.
Bar Muscle-ups
Then …
3 min. of all three
…
2 min. of all three
*This is a partner WOD. All exercises are to be done alternating every repetition with a partner

I did 3 pull ups and 3 dips in lieu of muscle ups

Track & Field
4 Laps of the Infield & Dynamic Stretching
Hurdle Drills at 0.76m (3x each leg)
2x70m Alternating-Leg-Skipping for Height (on Grass)
2x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
About 8xFalling Starts
Sprints - 2x40m, 2x60m, 2x80m (5.22s, 5.16s, 7.29s, 7.22s, 9.24s, 9.33s)
Gymnastics (Glide Kips, Back-Hip Circles)
1 Lap of the Infield & Static Stretching (Cooldown)

Strength

Snatch complex Practice @ 55lb
Snactch deadlift
Hang power snatch
Squat snatch

WOD

20 double unders
10 kettle bell swings @1pood
5 burpees
4rounds

I alternated between these two rounds for a total of 10 rounds so 5 rounds each of the following 2 rounds: (All done outside early morning at park)
5 L Pullups
10 HSPU
15 Pistols
5 HSPU
10 L Pullups
15 Pistols
for a total of 75 L Pullups, 75 HSPU, 150 Pistols in 21:05
Good fun early morning workout outside.
Very little warm up and didn't do any real exercises, just some air squats, rotated the shoulders and did a little jump roping.
A little chilly but once I was moving it was great.
My left middle finger was in the clenched position, so initially getting into the HSPU flat hand position was painful, but it felt fine after a while.

12' EMOM

1 Snatch @ 115
2 OH Squats @ 115
then...
1 Squat & Box Jump 1st minute
2............................... 2nd minute
3...

completed 8 rds
rd 9 did 1 + 2 + 6 SBJ
Rd 10 off
Rd 11& 12 1 + 2 + 6-7

3x10 Shoulder Dislocate

2x(30/30s) Press @ 2x15# DB Rest in OH position
2 sets, rest 2 min between

Then::

3x10 Front DB Raise @ 2x25# DB
3x10 Lateral DB Raise @ 2x25# DB

Then:
5x10 DB Bench Press @ 2x60# DB

Then:
(modified this)
10 minutes of interval pushups
20s on/40s off - 16,14, 12, 10, 10, 10, 10 , 7/3, 7/3, 7/3

Sled Push down and back with 2 plates - hi/low = 5 Pull Ups

4x8 Bulgarian bag half moons + 20# Sandbag slam (not for time)

Kettlebell Workout - Day 2
Joint Mobility

5x20 Swings
5x5 Halos per side
5x 45sec Planks

6x5 High Pulls per side

2x30sec Russian Twist

A) EMOM for 8 min – Press x 1 (build each set)
maxed 30#
B) EMOM for 8 min – Push press x 1 (build each set)
maxed 50#
+
4 sets for total time:
10 push press (tough, unbroken)
10 ab mat sit ups
row 200 meters
rest 2 min

time: 14:00