Pre-WOD
5x3 push press
135, 185, 205, 225, 245, 275

WOD
3x5min AMRAP
2min rest after each round
10 KB swings
10 box jumps
10 HR push-ups
10 sit-ups

Rounds: 8

Skill
5x5 Unbroken Strict Deficit Handstand Pushups (3 mins rest)

Endurance
5K Recovery Run - 25:50
Kept it at about 5min/km. After the first three thousand meters my legs started to feel a bit heavy.

Pre-WOD
5 X 3 Back Squat- 185, 235,245,260,275

For Time:
50-40-30-20-10

Air Squats- No Hands, Burpee Penalty
Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

Post WOD:
4 X 200 Meter Run
1:1 -Partner

used the jokers......10 pull ups with no band

300m
20 push-ups
300m
20 squat with kettlebell (45 lbs)
300m
20 kettlebell
300m
20 wallball (20 lbs)
300m
20 kettlebell sdhp

Four rounds for time:

Row 500 meters
10 Assisted Pull-ups
10 Assisted Dips

Time: 20:05

15-12-9 Clean and jerk

rest between rounds

Front Squat 5 RM

Class will be at 4:30 on Monday:

Skill:
20 min to establish a 1RM (alternate between) :
Split Jerk(135 lb)
and
Weighted Pull up

Conditioning:

"Buy in"
1-5 wall walk burpee ladder (1 wall walk 1 burpee, 1 wall walk 2 burpees,...)

-Then -

Three rounds for time of:
10 Toes to bar
10 power snatch (95/65)
10 box jumps (30"/24")

Extra credit:
Accumulate 2:30 in L sit

run 400m with tire
10 ground to overhead @115
15 burpees
20 ab mat
row 250m