for time:

3 rounds of:
5 pull-ups
10 push-ups
15 kb swings, 45 pound

then
21 wallball shots, 20 pound ball

then 3 rounds of:
5 pull-ups
10 push-ups
15 kb swings, 45 pound

Deep stretch
Hips
thoracic spine

Max Muscle ups
5/6 clean and 3?shitty

Bench/hammer pullup
135/10 clap pull up, 5slow
155x10/6 clap 5 reguglar
155 10
165 8 pullups

deadlift
135
185
225
pushups
almost puked
pushups
done

Strength- Max Effort Press
1) Floor Press- 1.1.1
Warm up: 75, 85, 95
Work: 105, 117.5 - failed at 125.

2a) BB Skull Crushers- 3×10 @ 33
2b) OH KB Walk- 3x100m @ 35

Met-Con

10 Deadlifts (135/95) @ 65
8 Box Jumps (24/20)
6 STO (135/95)

-10 min AMRAP-
6 Rounds + 10 Reps

EC
Band Push-Downs- 1×100

Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
6x6 Hurdles Double-Leg Jumps at 0.84m
6x6 Low Hurdles Alternating Single-Leg Jumps
6x6 Low Hurdles Long Jump Takeoffs (3-step)
4x6 Low Hurdles Long Jump Takeoffs (5-step)
Flying Sprints - 3x20m+20m, 4x40m+20m
Some Glide Kips & 2x10 Strict T2B
1 Lap of the Infield + Static Stretching

I started off late outside, adn imagination park. I biked to the park since it was nice out last night.
I also was working on VERY little sleep from the night before.
I warmed up a bit for about 12 minutes first as well.
8 rounds of: :15 on and :15 off of L-Sit hold from the ground. (actually a lot harder than I thought - like tabata it adds up quickly.)

Ladder of:
2:00 HSPU hold, 2:00 Bottom Squat hold
1:30 HSPU hold, 1:30 Squat hold
1:00 HSPU hold, 1:00 Squat hold
:30 HSPU hold, :30 Squat hold
GREAT WORKOUT - gets top and bottom fried. I walked over and loosened up for a few minutes and got back into the next workout

8 Minutes AMRAP of:
2 Bar MUs
2 Pistols (1 each leg)
2 MU
4 Pistols
2 MU
6 Pistols. etc.

I completed 2 MU and 2 pistols of the 20 round giving me a total of:
20 Bar MUs, and 92 Pistols.
This was a really fun and great workout. most things prefatgued the next and great time. I stretched a for a few and then rode home for some dinner.

I had almost no time to warm up
I did this at the Y in GF. Good WOD overall.
I basically stayed at about 15 cals each time and dropped a bit on the Ring Dips. I started with 20 or 25 and went to 11s at the last 5 rounds about.
In my opinion those 15 sec "rests" are more like just about enough time to get over and back on the rower and strap in.
I didnt' have my Gymboss timer so i basically looked at the timer on the iphone and went from there..
Good time overall.
150 cals rowed
125 total dips
Total of 275. I want 300 next time for sure.
No stretching at the end... that was stupid.

Pause Squats 5-5-5
Front: 65, 85, 95
OH: 65, 65, 75

Sots press 5-5-5-5
35, 35, 35, 40

WOD
2-4-6-8-10 (185/135)
200m run b/t rounds. One run must be with med ball (20/14)

1. 12:40

WOD2

90 DU
30 GHD Situp
60 DU
20 GHD Situp
30 DU
10 GHD Situp

RX. 6:20

Lifting
Glute Activation Work
Hang Power Snatch (40kgx3x3, 50kgx2x3)
Hang Power Clean & Paused Front Squat (50kgx3+3, 60kgx2+3, 70kgx1+3x3)
3x10 Single Hurdle Hops
5x3 Explosive Pushups
3x10s L-sit Hold (30s rest)
3x10 Russian Twists (10kg)

A) Hang squat snatch 2, 2, 2, 2, 2; rest 60 sec (compare to 4/7)
SCORE:

+

6 rounds of...
In two minutes, complete the following:
- 30 Double Unders
- 200 Meter Run
- AMRAP Wallballs (20/14) in remaining time
SCORE: 185 (33-33-32-29-28-30)

*Rest 2-3 min after each.
*Proficient at DUs? Do 30.
*Score is total number of wallballs.

Warm up:
400m row
2 Rounds of:
5 burpees
10 wall balls
15 KBS
20 sit ups

WOD:
1min double unders
1min DB snatch
2min double unders
2min DB snatch
3min double unders
3min DB snatch

then…
3 rounds of:
10 russian twists
10 ab thrusts
10 hollow body rock