3 sets of:
Max HSPU - worked on my handstand
Max Strict Pullups. Did negatives
1 minute rest between sets

WOD
II Unders 100-80-60-40-20. Did singles
Situps: 50-40-30-20-10

Post Wod
Find 3RM of weighted dips

Strength:
Deadlift
6 x 3
+ 405-425-455-475-500-525

3 rep PR @ 525lb

For rounds:
15 min AMRAP

Gate sprint
10 Front squats (135/95) *all unbroken
15 sit ups
20 wallball

Exactly 5 rounds

Five rounds for time of:

Barbell Overhead walking lunges, 25 feet - 35 lb bar
15 Knees to elbows

5 ROUNDS QUICK SPEED
10 push-up
10 squat
10 dips
30 mt. climber

followed by
3 sets of
incline press

Strict Ring Muscle-Up positions, technique and practice x approx 10-12 Minutes

+

EMOM 5:00
2-5 x Challenging Dip Variation
- Ring, Bar, Between boxes with self assistance, bench dips

AMRAP in 12 min of:

10 Push Press (95 lbs)
10 Kettlebell Swings (35 lbs)
15 Knees to elbows
.
Did 5 1/3 rounds folled with a 1 mile run

5X5 Back Squats @ 75% – rest 90 sec.

-then-

1 minute AMRAP of Jerks @ 185/120#

-then (no break)-

100 Burpees for time.
Perform 2 Power Cleans EMOM beginning after the first minute @ 185/120#

140# back squat
120# jerks, 6
120# pc

Clean 1 RM

Ensimmäinen KK veto

3 Rounds, Not for Time:
7:00 Recovery Bike
After each set, 200 Meter Sled Pull
Athlete's choice on weight selection.