WOD: Time: 15:50 (1 Round)
Three Rounds for Time:

30 Wall Ball Shots (20/14)
30 Sumo Deadlift High-Pull (75/45)
30 Box Jump (24/20)
30 Push press (75/45)
Row 30 Calories
30 Push-Ups
10 Back Squat (Body Weight)

7 min AMRAP

101 burpees

20/2

18/4

16/6

14/8

12/10

10/12

8/14

6/16

4/18

2/20

A1. Back Squat 3×5 @75-80%

A2. Banded Good Mornings 3×15

+

Baseline
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

15 thrusters
15 pullups - red band

8 min AMRAP

.
Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings
I started with 225, and eventually worked my way up to matching my 1RM of 345 (almost my 1RM from late last year). Definitely happy progress is being made! I didn't get back up to 5 reps in the scheme, oops...

B.
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run
The Box Jumps I almost did continuously. As for the Handstand Push-Ups, I held a Handstand Hold, and did knees to elbows upside down (which is a definitely improvement!). For the 400m Run (I accidentally did 0.25 miles by accident), I did each set at 9.5 mph - took almost everything I had, but I got it done!

"Right here is exactly where you need to be."

AMRAP in 4 mins
15 Thrusters
15 Jumping Pull Ups or Ring Rows

15 Thrusters
15 Jumping Pull Ups or Ring Rows

15 Thrusters

75 Total

Max Reps 50 Pound Weighted Dips

9/7/8/7/6/7

3 Sets -
30sec Ring Dip Support (hold arms externally rotated)
8 Single Leg Landmine RDL
15 Banded Hip Thrust

30 minuten zoveel mogelijk rondes :
30 double-unders
30 pullups
30 squats

Scale Teamup 50/50 30min

6 rondes + 30 DU