12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
(Video Demo Posted on Wodstack)
25 lbs and handstand push up

Came back to do it a 2nd time!
WOD:
15 Minutes, EMOTM:
Snatch
2 OH squats
(no real Rx weights given. Used #60, #5 pounds higher than this morning)

Post WOD:
Muscle-up practice, ringdip and pullup work.
30 GHD's

800 m run
6 pull ups
8 hand stand push ups from box
6 KB push presses

a) 15 min AMRAP of
5 x push jerk @50kg
10 x TTB
15 x air squat

9 rounds and 10 TTB

b) 5 rep back squat with weighted pullups

a) 20 minute AMRAP of
30 strokes on the C2 rower
75 single skips (25 double unders)
20 wallballs @ 10kg
1 rope climb

completed 4 rounds, almost got to finish 5

b) 2 minutes (run 400m, remaining time burpees)
completed 11 burpees

50 Reps of the following
Boxjump 36 inches
Jumping Pullups
Kettlebell @ 24kg
Lunges
K2E
Pushpress @ 20kg (bar only)
Back extensions
Wallball @ 10kg
Burpees
Double Unders (150 singles)

second attempt - completed on my own - no one there to push me

79 Burpees

Aikaa vastaan:

• 200cal SkiErg

Jokaisella alkavalla minuutilla 5 x maastaveto.
N 62,5kg / M 90kg
Harjoitus alkaa maastavedoilla.

Run 1 mile
100 sit ups
Run .75
75 air squats
Run .25
25 press
25 toe2bar

"Tabata More Task"

60 Press 45 lbs / 30 lbs
50 Sumo deadlift high pull 45 lbs / 30 lbs
40 Burpees
30 Knees to elbows
20 Medball clean 20 lbs / 14 lbs