AMRAP, 10 minutes of:

15 Wallball shots, 20 pound ball
30 Stairs, up and down

6 rounds plus 14 wallball shots

I warmed up for a while and then went upstairs to do this WOD
I didn't have much time, and did a good WOD last night of rope climbs and high rep KB swings.
I did 5 rounds of:
30 GHD Situps (I used the stallbars and hooked my legs into them while siting on the plyo ball - very similar in ROM and movement)
30 Back Extensions (I didn't want to bounce out of the bottom but rather squeeze and contract out and to NOT hyperextend my lower back as well.)

Good stuff. I just kept on going. I usually would do 20+10 for the back extensions and the GHD situps varied per round and the sets got a little smaller as the sets went on. I would normally do 10 at least if not more like 16 and then rest a couple seconds while adjusting and get back into it.
Fun stuff.
I then stretched a bit and then worked on walking on my hands and kicking up to control a bit.

A. Press x 1/ Push Press x 2
Build complex to a max in 10min
B. Close grip bench press 5 x 5; rest 2 min
C. DB single arm bent over row 6-8 x 3
+
5-4-3-2-1
Clean & Jerk (77% of 1RM)
MU

A. 165
B. 135-155-185-205-215(3)
C. 55(8)-70(8)-100(6)
+ 10:10 (210lb)

Strength:
E2MO2M 16:
3 Power Snatch (hice con 45kg)
WOD:
Helen
3 rounds
Run 400m
21 kb Swing 24kg
12 Pull-up
(tarde 9:55)

Warm Up

200m Run
1min Samson Stretch (30sec R/L)
1min Wall Sit
200m Run
20 Air Squat
20 HR Push Ups
200m Run
20 Squat Jumps
20 Sit Ups

Mobility

Burgener Warm-Up: PVC or Barbell

Barbell Gymnastics

Movement Prep

Squat Snatch To Find Working Weight

WOD

10-8-6-4-2 Squat Snatches (95, 65#) -- [10-9-8-7 (34) @ 35#]
50 Double Unders after each set of snatches -- [100 Single Unders]

AM
Throwing
Lots of standing shot throws, scoop throws etc. (3kg, 4kg)

PM
Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
20x10 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3, Side Skippingx5)
Lots of Hurdle Runs at 0.76m & 0.84m & 0.91m (1-step, 3-step, 5-step)
1 Rope Climb for time - 8.83 seconds
Max Strict T2B - 16 (without stopping)
Max Anchored Situps - 58 (after the T2B)
Static Stretching (Cooldown)

Strength

Back Squat
Warm Up, then 45x5, 50x5, 55x5
8 reps @ 65% 65x8
6 reps @ 75% 75x6
4 reps @ 85% 85x4
4 reps @ 90% 105x4

Went lighter b/c of vb tourney on Saturday but worked on form! Felt solid.

Conditioning

4 rounds
400m run
25 slamballs 15lbs
12 HR push ups

Time 16:03 (made it under 17min time cap. went unbroken on slamballs)

10 Min AMRAP
20 Power swing
20 1 arm swing (10 per arm)
20 V-ups

Lots of skill work before, and the V-ups killed me

5 rounds of:

4 Wall climbers
8 (each arm) bent over row (45 lbs)
16 sit-ups
32 double-unders

A. PS - build to a 5RM TnG in 12 min SCORE: 175
B. HPC below knee cap - 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
SCORE: 205, 225, 225, 235
+
5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30
SCORE: 185#/1:18, 185#/1:19, 185#/1:26

Notes:
- no pause on floor for TnG 5RM PS
- pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
- choose weight for unbroken sets but increasing per set and little more challenging per set for BP
- record row repeats - same across is goal