Hand Stand Pushups (3 rounds of 8 reps)
Double Unders (3 rounds of 30 reps)

*HSPU continue to be the bottleneck

SMT Turkey Trot

22:19

Skill:

3x12 Band Pull aparts (BB)
2x12 Lateral raise (20# DB)
2x12 Front raise (20# DB)

WOD: 5 RFT

6 Deadlifts (205#)
25 Air Squats
15 Slam Ball (20#)

20 min AMRAP

1 HSPU

1 Round of Cindy

100m SPRINT

“add a HSPU each round, and the 1 round of Cindy and 100m Sprint stay the same”

*did first 4 rounds hspu's 2 mats; moved to tire/inverted pushups
got 7 rounds 2/3 +10 squats

for Time:
21-15-9

-Squat Clean (135/95)
-Ring Dip

Post WOD:
40 T2B

Skill:

3x12 Band Pull aparts (BB)
2x12 Lateral raise (15# DB)
2x12 Front raise (15# DB)

WOD: 5 RFT

6 Deadlifts (205#)
25 Air Squats
15 Slam Ball (20#)

for Time:
21-15-9

-Clean (135/95)
-Ring Dip

Post WOD:
40 T2B

4 mile run

Park WOD:
Run 200 meters
50 Squats
Run 200 meters
20 American Kettle Bell Swings (52 LBs)
Run 200 meters
30 Squats
15 American Kettle Bell Swings (52 LBs)
Run 200 meters
20 Squats
Run 200 meters
15 American Kettle Bell Swings (52 LBs)

Then …
300 Flutter Kicks (2x count)

*with the ankle, moved slowly on the run. Otherwise, pretty solid (the ankle that is)

Strength:
Bench Press

MetCon:
10 Ring Rows
12 Push Ups
15 Russian Kettle Bell Swings (70 LBs)
50 Flutter Kicks (2 count)