30s on, 20s off, 3 Rounds
7 exercises, 18 mins

Plank Rotations
Modified Pushups
Arm Circles (each side)
Superman
Tricep Dips
Wide Arm Modified Pushups
High Plank Walk

"Revenge of cindy"

20 min AMRAP

5 L-sit pullups
10 spiderman pushups
15 pistol squats

3 rounds for time
400M
21 35lb dumbbell swing
12 hand release pushups

Lunchtime WOD at Mid City Gym
6 Bar MU
20 Walking lunges with KB 1.5 pood (53 lbs) overhead in a single arm (I went 10 with each arm switching at the halfway point) - left arm is MUCH less stable and weaker in the shoulder joint.
5 Bar MU
18 Walking lunges
4 Bar MU
16 Walking lunges
3 Bar MU
14 Walking lunges
3 Bar MU
12 Walking lunges

Took about 5 minutes rest and then went to do max set of Bar MUs unboken - I did 10, but stopped because I was tired but I also thought I might rip/ tear and didn't want to do that to my hands.
Good WOD.

30 clean and jerk (115 lbs)

EMOM+ snatch and box jump
55lb, 8 rds completed

Extra: 3 sets of 6 65lb front rack walking lunges
3 sets of 6 75lb front rack walking lunges
Pistol practice
Ring dip practice

50 Hang Power Clean 65/95#
5 Muscle Ups
40 Hang Power Clean 65/95#
4 Muscle Ups
30 Hang Power Clean 65/95#
3 Muscle Ups
20 Hang Power Clean 65/95#
2 Muscle Ups
10 Hang Power Clean 65/95#
1 Muscle Ups

Result: 15:10 JMU

40s on, 10s off, 3 Round
6 exercises, 15 mins

High Knees
Mountain Climbers
Plank Crunches
Plank Hold
Jump Squats
Jumping Jacks

5 RFT:
200m Run
20 Push ups
20 Squats
20 AbMat sit ups

2:12
2:22
2:32
2:14
2:24

5X160
3X180
6X200 (232)