In Teams of 2
21-15-9 reps of
Thruster 42,5/30kg
Front Squat 42,5/30kg
Wall Ball

*First person A does thrusters (all of the reps) then pers B, then Pers A does Front Squats then Pers B etc.

AMRAP 8 min:
- 20 sit-ups.
- 20 Kb push presses (24/16 kgs).
- 20 Toes to bar.

Total 90min

Warm up:
500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups > kipping
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes

Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.40
Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

Total 90min

Warm up:
500m row, 2 rounds: 10 wallball, 20 AMSU, 10 box jump, 5 burpee
Skillwork:
10 min of handstand/handstand walking practice

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
D.
1000m row

Total 75min
6min EMOM: 6 ball squats, 3 ball push ups, row rest of the minute

A.
Two sets, not for time, of:
15′ Legless Rope Climb x 2 ascents > 4 rope climb
Strict Toes to Bar x 8-10 reps @ 2110 > 8 reps
Double-Unders x 40-50 reps
(note sets if not performed unbroken)

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift
5x40 5x50 5x57.5 4x70

C.
Complete as many rounds and reps as possible in 5 minutes of:
4 Deadlifts @ 80-85% > 77.5kg, 82%
4/3 Muscle-Ups > 5 ring dips

Result: 3 rounds + 7 reps
Avg/max HR 167/181
Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups > 15 ring row, torn hand
+ 5 HR push ups

Result: 3 rounds + 1 rep
Avg/max HR 172/183
Total 161/183

E.
1000m row

3 rnd
Rest 3min between rounds

5 ring mu
20 wb
30du

Max edort
Result tot time

Complete as many rounds as possible in 5 minutes of:
95-lb. thrusters, 7 reps
7 pull-ups

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
225-lb. deadlift, 5 reps
5 handstand push-ups

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
115-lb. power cleans, 5 reps
25 double-unders

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
Row 10 calories
5 burpees jumping over the rower

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
7 box jumps, 24 inch box
7 toes-to-bar

Post total reps completed to the result. Post rounds and reps completed for each section to comments.

Begin with 50x Jump Rope

21 – 15 – 9 :
* Thrusters [2x10 + 2x5 + 45 (barre) = 75lbs]
* Pull-ups
50x Jump Rope between each sets

Finish with 100x Jump Rope

P.S. : Change the weight for the thrusters

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

This was my 4th in a row and I did a WOD late yesterday and this was early the next day.
I wanted to get some technique work in, get a nice sweat going, work on some different movements and stretch out a lot with big ROM exercises.
I did 3 rounds of the following movements:

1) DB Bench Press super slow and steady with big ROM (40,50,60 lbs)
2) KB Swings: Russian, into American and then single arm switching mid air (35 lbs)

3) Med Ball (20 lbs) Hang Squat Cleans
4) KB Turkish getups with windmill (3 each side) going super slow and working on technique and working on maintain great form for the first time back since injuring my shoulder... and I never do these with actual KBs. (I used 18,25,35 lb KBs) - I need to work on hand placement and alignment when using the KBs, especially on Turkish Getups.