WOD:
7 Rounds for time:
-10 Wall Ball Shots
-10 Pull Ups

6 minutes Airdyne cycling

5x10 squats, 30kg
5x10 pullups, using a green rubber band

5x
30s Airdyne cycling (max)
10 pushups
30m walking lunges with 4kg med ball
10x lateral pulldowns (19kg)
mountain climber (10x each leg)
30m prowler (30kg / 66 lbs)

5 rounds
400m run
15 OHS 65lbs

I tried to snatch 60 lbs, but could not get it overhead, so I dropped to 50lbs. This was again, a bad wod for me...spent a lot of time getting the weight overhead & my hands in the right position. Should have taken a rest day.

1 - 4:06

2 - 4:07

3 - 4:05

4 - 4:08

For time:
21 L pull-ups
20 pistols (one legged squats)
18 L pull-ups
16 pistols
15 L pull-ups
12 pistols
12 L pull-ups
8 pistols

3-3-3-3-3 Press = 105lbs

Then

21-15-9
Toes to Bar
Ring Dips

3 rounds for time of:
10 Deadlifts @ 175#
50 double unders (i did 100 singles)

3 rounds
Max HSPU
Max Strict Pull-up
Rest up to 1 minute between each exercise and rounds
Count total reps. Scale as needed.
Then
10 min AMRAP
5 SDHP 95/65
5 Thruster

200 Double Unders
75 Thrusters (45lb)
Deadlift (7000/9000lb)

Break out reps as desired.

I chose:

5 Rounds of:
40 Double Unders
15 Thrusters (45lbs)
14 Deadlifts (100lbs)

Awful!!! My throat feels like it was rubbed with brillo pads and my double unders were sad (like I was wearing bricks on me feet). This was a really great choice for our first WOD back from vacation <sarcasm>...

BW: 131lbs

3 Rounds for time

400m run

21 KBS 35lbs

12 Pull ups