1 round 50 reps each

pull-ups
burpees
box jumps
push-ups
sit-ups
walking lunge steps
knees to elbows
dips
doulbe unders
squats

20-30 reps of Turkish Get-Up - 20 at various weights - 35, 53, 70, 53, 35

then,

"Kettlebell Mountain" Rx @ 70/53

KB Swing, Goblet Squat, Hand-Release Pushups

5-5-5
10-10-10
15-15-15
10-10-10
5-5-5

Work as heavy as possible - I did this 3x at 35, 53, 70 - in right at 23 minutes

Warmup:
3 rounds:
* samson stretch
* wrist and shoulder stretches with band
* 10 OHS (95,135,185)

WOD 1:
10 sets of 2 Back Squat - sets with poor form do not count, must go below parallel.
1) 225
2) 235
3) 245
4) 255
5) 265
6) 275
7) 285
8) 295
9) 305
10) 315 - fail, didn't go low enough and started leaning forward
11) 315

WOD 2:
For time:
* Row 500 meters (1:35/500m pace)
* 50 Wall ball shots, 20 pound ball
* Row 400 meters (1:39/500m pace)
* 40 Wall ball shots, 20 pound ball
* Row 300 meters (1:43/500m pace)
* 30 Wall ball shots, 20 pound ball
* Row 200 meters (1:40/500m pace)
* 20 Wall ball shots, 20 pound ball
* Row 100 meters (1:50/500m pace)
* 10 Wall ball shots, 20 pound ball

This was hard to do right after back squats. I did better last time.

5 Muscle-Ups
15 Back Squats, 55#
10 Muscle-Ups
30 Back Squats, 55#
15 Muscle-Ups
45 Back Squats, 55#
10 Muscle-Ups
30 Back Squats, 55#
5 Muscle-Ups
15 Back Squats, 55#

I warmed up and did sets of 5 reps of back squat
good warm up with DUs and burgener warmup
Bar x 6 with realyl squeezing arms tight and getting the bar in a low bar position.. I did NOT like the position and felt my arms adn elbows too tight.
95 lbs x 6
125 lbs x 6
155 lbs x 5
175 lbs x 5
195 lbs x 5
215 lbs x 5
225 lbs x 5
235 lbs x 5
rested a few minutes and then went right into ring work:
I did ring L position then tilt forward into the handstand position (I was using my legs adn the straps a bit to not over extend.. working on balance and positioning.)
I also was able to do some presses out of the bottom position and then back down into the L sit and repeat... it felt much better last night. Good coordination and decent power out of the bottom position.

5 Rounds, Each for Time:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest precisely 3 minutes between each round

Oof.

Warm Up:
3x
4 Pull Ups
6 Knees to Elbows
8 Leg Levers
10 Mountain Climbers

Then
50 Double Unders or 100 Singles

Mobility:
PNF Hamstring
Hip Flexor
PVC Pass-through

Max Effort
Should Press
8 @ 70% [95 lb.]
5 @ 75% [105 lb.]
3 @ 80% [115 lb.]
3 @ 85% [120 lb.]
1 @ 90% [125 lb.]

MetCon:
Death by Burpees

10 rounds for time

Gate sprint
10 pull ups
Gate sprint
10 burpees
*45 minute time cap. Use the poker chips on this one.

Don't forget the only evening class will be at 4:30pm. We're meeting up at 530pm in front of the high school to walk in the parade on Boston's behalf. If anyone wants to workout afterwards, we'll be having some open gym time.

Skill Work:
Overhead Squat

WOD:
3 Rounds for Time:
■10 Overhead Squats (135/85)
■50 double unders

Core Work:
■50 GHD Sit Ups
■50 GHD Back Extensions

Skill/Gymnastics
- on the minute for 5 minutes:
5 kippin handstand pushups
- 4 reps of ring muscle ups with 10kg vest (PR)
- DUs (74 reps) (PR)

Strength
3x5 deadlifts 110kg (3 mns b/t sets)

Workout
Run 800m (sub for 1000m rowing)
10 muscle ups

the run was just fast! MU's were done 8-2