100 pull ups
100 push ups
100 sit ups
100 squats

add 3x12 dips

skipped last set of push-ups

AMRAP 20 minutes

20x squats
20x pushups
20x sit-ups
20x burpees

4 complete rounds plus 20 squats and 5 pushups

100 Pull Ups
100 Sit Ups
100 DB Snatch 55#
100 Squats
30min Time Cap

Made it to 95 db snatch

1min overhead squat 65lb (10)
1min rest
2min box jumps (48)
1min rest
3min wall balls 14lb (77)
1min rest
2min box jumps (45)
1min rest
1min overhead squat 65lb (10)

Total=190

Skill: Pistol
WOD:
AMRAP20
Run 350
12 20kg Dumper Overhead Lunges
12 20Kg Dumper ground to overhead (g2o)
12 20kg Dumper LeftSide - Over - RightSide
(Hice 5 rondas y 200m run)

7 minute AMRAP:
7 dumbell thrusters
7 Pullups
This was my first time since injuring myself doing DB thrusters.
I warmed up well and was feeling pretty good although a bit sore.
I warmed up with the DB thrusteres: 30, 35, 40 and they all felt pretty good overall

I did the WOD As RX: (Iused 45 lb dumbells as it was not specifially called out for)
8 complete rounds. I was aiming for 7 and hoping for 8.
I think I paced a little too much to make sure I was maintaining a super tight midline at the bottom of the thrusters. All sets unbroken
56 thrusters & 56 pullups = 112 total reps

A nice stretch and back home for a walk and smoothie for dinner

Strengh:
EMOTM 4: 3 Squat Clean (55kg) 1:30 min. rest
EMOTM 4: 2 Squat Clean (70kg) 1:30 min. rest
EMOTM 4: 1 Squat Clean (hice con 80kg 1RM, luego baje a 70kg)
WOD:
15-10-5
Front Squat (60/40kg) (hice con 60kg)
KB Swing (32/24) (Hice con 28kg)
1/2 Burpee (Burpee sin saltar)
(8:15 min)
Nota: La primera ronda la hice del tiron y en la de 10 me dio la pajara en la primera sentadilla, a partir de ahi muerto... el resto lo hizo entre 5min y 8 min. fui el ultimo

Tabata intervals for reps of:

Hot potato squats 18-14-11-11-10-12-13-11 = 100
Chair dips 18-10-10-9-9-10-10-9 = 85
Medicine ball cleans 7-8-7-7-6-6-8-7 = 56
Kettlebell swings 9-8-8-7-7-6-5-9 = 59

Skill
Snatch - 85kg, 88kg Failx2
C&J - 80kg

Strength
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg)
3x5 Strict Weighted Wide-Grip Pullups (25kg)

Midline
3x8 Back Extensions (20kg)
Tabata Hollow Rocks (Six Intervals)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Tempo Runs - 5x100m (45" rest)
(14s - 15s - 15s - 15s - 16s)
3 minute Run + Static Stretching (Cooldown)