Strength
3×10 Turkish Get ups with Sandbag - #20-20-40
*Continuous motion throughout all 10, no pausing

Wod
Complete as many reps as possible in 7 minutes following the rep scheme below:

13/95 pound Clean and jerk, 3 reps - 63lbs
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout.

48 reps

A) Push Jerk (15 minutes work up to a heavy triple)

B) AMRAP 10
7 Push Jerks @ 65% of your best triple in Part A
30 Double Unders

C) 100 AB Choice (for time) cap is 4 minutes

1) Take 10 minutes to establish a 1 Rep max single arm DB snatch. (They only had up to 25 KG so stopped there)

Then: Complete 3x3 single arm snatch each arm with the next weight down from your max. Rest 90 seconds between sets.
22.5KG

2) Take 10 minutes to establish a 1 Rep max double arm DB strict press. (They only had up to 25 KG)

Then: Complete 3x3 double arm press with the next weight down from your max. Rest 90 seconds between sets.
25KG

3) 3 attempts at max distance tire flip in 30 seconds, rest 1 minute
Used the biggest tire. Got 6, 6, then 7 flips.

100 Dead Lifts #155
If you set the bar down it's 10 Burpees (no time limit)
25=10
20=10
20=10
20=10
15

WOD:
5 rounds

6 HSPU
10 TTB
14 KB Swing #53
13:34

1.6 km run
50 wall ball @ 20 pounds
40 chin-ups
30 thrusters @ 40kg
20 Burpee over bar
10 HSPU

This is the CF Games Open WOD 11.4

This is a 10 minute AMRAP:
60 bar facing burpees (you hav to start perpendicular to the bar. You have to jump and land with 2 feet. Chest and thighs have to touch the ground.
30 OHS (starting from the ground, using 120 lbs) do 30 reps with hips below knee, and opening up hips all the way at top.
10 MU (you have to flash knuckels at bottom turn out)

I did this with some warm up. I was not too into it, but got motivated while warming up. I did the 60 bar facing burpees in about 4:30, but lost time because I forgot to put the 2.5 lbs on each side so had to do that before starting to do the OHS.
I did use wrist wraps and a belt to protect and aid me in going safely and faster/ more reps per set.
I did the OHS in: 12,8,7,3 (I should have probably only done 10 the first set and not rested as much between sets)
I did 6 continuous MUs but I did not flash out the knuckles at bottom. I also might have gone a few seconds past the WOD limits. I had to run to the rings because I was at the squat rack area to do this. I was better off overall.
I think last time, originally I only got 2 MUs, but I was really better situated with the bar right next to the rings, etc.
I would say I'm fitter today

Pre-SOP and box breathing, then ROM Drills. 3 rounds – Row 200m, 5x strict press, 5x pull-up

Strength: Push press – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.

45,60,65

Work Capacity: Complete 10…1, 1…10 of the following for time…
Frog complex (135#/95# scale if necessary)
Burpee
Note: *Frog complex = squat clean + thruster + back squat + thruster. For this WC one rep equals one time through the cycle. Do 10 complex, 1 burpee, then 9 and 2, and so on to 1 and 10.

65,

Time: 30:00

“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/ 14)
50 Burpees
50 Double unders

Had to wait for stations to open up. No more 26# KBS so used 20. K2e sucked. 12# wb

Event 1
5rds for time
5 Deadlift 275#
10 Bar over burpees
4:37

Event 2
3rds for time (10min time cap)
30 Wallball 20#/10ft target
30 Ground to overhead 75#
132reps

Event 3
For time
15 Cleans 155#
30 T2B
30 Box Jumps
15 C2B Pullups
30 Double Unders
15 KB Thrusters 1.5pd
30 Burpees onto plate
15 OH Lunges 45# plate
17:26

Baseline: Pre-SOP and box breathing, then ROM Drills.
20 minutes of grinder PT:
30 Push-ups, 30 air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists
Time: 14:04

Baseline WOD: “Angie”. Complete the following for time:
•100x double-unders
•100x push ups
•100x sit ups
•100x air squats
Time: 17:00

Stretch