PreWod:

-1 RM Max Snatch

WOD:
-1 RM Max Dead Lift followed by a max set of Hand Stand Push Ups

2 KB Swings
2 Burpees
200m Run
4 KB Swings
4 Burpees
200m Run
6 KB Swings
6 Burpees
200m Run
8 KB Swings
8 Burpees
200m Run
etc…..
AMRAP in 20 Minutes

AMRAP 3min
Rest 2min
AMRAP 6min
Rest 2min
1 round for time

60 x DU
30 x KB-swing (32kg)
30 x Burpee
30 x T2B
30 x HSPU

Pre-WOD:
-Make Up any lifts you missed this week

-CrossFit Journal Fitness Test #3
--Tabata Air Squats (record lowest set of reps)
--4 minutes of Muscle Ups (modified:pull ups & ring dips)

WOD: "Sandy" for time:
-26 Airdyne Calories
-26 T2B
-26 Burpees

5 rounds
20 goblet squats, 32kg
10 c2b pull ups
5 gto, 155#
13:55

plan was 3 minutes per round
1 minute on each element
earn time in the first two rounds.

a) With a partner, each complete
3 rfq
15 cal row
25 squats

b) 1-2-3-4-5-4-3-2-1
db squat clean, 45#
weighted pull-up, 20#

c) 10 min mu skill work - focus on sit & dip

d) 15 minutes, 1rm snatch

did a, b through 5, took off c and d

took the day off.
this was the workout for the day:

a) 2k Row, for time

b) 3 RFQ
6 DB Snatch (60/40)
9 DB Thrusters (60/40)
12 GHD Sit-ups

c) In 20 minutes, complete
Front Squat 3x3 (+2 / +5)
3x max effort Ring Push-ups / Push-ups

10 rounds
10 burpees
10 pull ups
50 double unders
250m row

29:07

plan:
3 minute rounds
burpees :40
pull ups :20
double unders :50
row 1:00
2:50 total/round

15minute easy jog

5 rounds
10 pullups
15 push press 35k
20 Ab mat sit ups

13:46mins

10 Sand bag get ups (25K) each side

3 x 10 Ring Dips

Metcon: “For Whom the Bell Tolls”
Chipper for Time

-60 KB Swings (Rx 55/35, Rx+ 70/55)
-50 Goblet Squats (Rx 55/35, Rx+ 70/55)
-40 KB Russian Twists (Rx 55/35, Rx+ 70/55)
-30 Renegade Rows (Each Hand - Rx 55/35, Rx+ 70/55)
-20 KB Push Press (Each Hand - Rx 55/35, Rx+ 70/55)
-100m Farmers Carry (Each Hand - Rx 55/35, Rx+ 70/55)

Score: Time