10 HSPU
3UB MU
30 DU
10 Handstand walk

WOD
40 KB Swings (1.5/1 Pood)
40 Russian Twist
15 GHD Sit Ups
15 GHD Back Extensions
4 Mins on Airdyne at level 4 +
1000 M Row

10x60m sprint en cuesta

Pariwod
30 toistoo
BOJ
PC
PU’s
FS
BUrpee over bar
Push jerk

EMOTM (15 min Cap):

10 Ground to Overhead at 95/65lbs

Partner Barbara with Burpees / Adam

50 Burpees
5 rounds of:
20 Pull Up (Ring)
30 Push Up
40 Sit Up
50 Air Squat
50 Burpees
20:53

Oly Lift
Snatch - 1 full, 1 hang - 95, 115, 135, 155
Snatch - 175, 185 - made this about 3 times, several misses
C&J + Hang C&J - 135, 155, 185, 205
C&J - 225
Clean 245, missed 265, 245 (missed jerks on the 245)

Pendlay rows - 155 3x6

WOD
"Del"
25 Burpees
400m MB run (20#)
25 Box jumps (24/20)
400m MB run
25 HSPU
400m MB run
25 C2B pull-ups
400m MB run
25 Burpees

1 abmat. Regular pull-ups. 20:24.

4 rounds

2 min bike
15 push ups
15 dips

30 banded pull ups
400 m run
20 push press (45 lb bar)
400 m run
20 push press (45 lb bar)
400 m run
30 banded pull ups

For time:
1 - 200m row
2 - power snatch 45kg
3 - thruster
4 - pull up
5 - burbee
6 - box jump 30inch
7 - kb snatch 24kg
8 - s2o
9 - hang clean

Start with 1. Then 1 and 2. Then 1,2,3. Etc....