Strength:
Press 5-5 50-60% (40kg)
Push press 5-5 70% (50kg)
Push jerk 5-5 80% (60kg)
WOD
10 to 1 (13min. cap)
s2o 40kg (Rx+: 50kg)
pull-ups (Rx+: ctb)
over box jump (Rx+ jump the whole box)
(09:27 Rx, esto es con 40kg, pull-ups y over box jumps)

AMRAP in 10 minutes
3 Muscle-ups
7 Burpees

OR
B1. Muscle-up Progressions 3x3
B2. 75 Burpees for time

"The Open Test" - 261 reps
20 min AMRAP
50 WB
50 DU
40 BJ
40 TTB
30 Burpees
30 C2B
20 cleans 145#
20 jerks
10 snatches
10 MU

Russian Squat Cycle
6x4 BS at 260#

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
I completed it all in just under 20:00
Good WOD.
This is only 20 rounds of Cindy worth of work in 20 minutes, but in this format it was a lot harder and I was forced to take time to rest and break up some higher rep sets into smaller serts with short breaks.
I liked this variation. I need to work on my pushups as those were the part that made me take the most breaks. I kept on plodding through the squats and the pullups were fine as well.
The pushups required me to take breaks and rest occasionally.
I did this in the morning and I was sore from the DL/ Bar MU WOD I did yesterday, but glad I did this to ensure i longer rest before my next WOD.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Pole Vault Sprinting Drill (high kneesx2, B-skipx2, straight-leg boundsx2, walking skipsx2)
Pole Vault Plant Drill
Lots of Pole Vault Takeoffs (12-step)
4x80m Strides (short rest)
Gymnastics (Glide Kip, Handstands, 5-4-3-2-1-10 Weighted Pullups 10kg, 15kg, 20kg, 25kg, 30kg, BW)
Some Jumping Rope + Static Stretching (Cooldown)

Strength
5x3 Front squat
Then ME @ 80% 3RM

85, 105, 115, 120, 125. 11 reps @ 100#

WOD
7min AMRAP
7 Wall balls (20/14)
7 T2B
7 HR Push-up

Knees. 5 rounds + 12 reps.

pullups-pushups-squats in 20 minutes
10-20-30
15-30-45
20-40-60
25-50-75
30-60-90

had 8 squats left in the fourth round

AMRAP 20:
15 Power clean, burpees over bar
12 s2o, ttb
9 front squat, hspu (sust:4 wall climb+6 push-up)
6 thruster, ctb
3 squat snatch, bar muscle-up (body blaster:burpee+pull-up+ttb)
1st round 50/40kg
2nd round 60/50kg
(hice 174reps, me faltaron los snatch y los bar muscle-up de la 2ª ronda. lo hice con 40kg la primera y 50 la segunda, an la segunda ronda hice los wall climb y los push-ups en vez de los hspu)

PM
Running
Some Running, Skipping and Walking on Grass + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills on Grass (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
1x50m Strides on Small Hill (Grass)
15x50m Sprint on Small Hill + 60m Jog (on Grass)
1x50m Strides on Small Hill (Grass)
Some Walking, Running, Skipping and Leg Swings + Static Stretching (Cooldown)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
Pole Vault Jumps (12-step)
2xHigh Jump Circle Runs
High Jump Fosbury Flop Takeoffs up to 1.70m (springboard)
1 Lap of the Infield + Static Stretching (Cooldown)