400m run
21 KB swings
15 Pull-ups
9 HSPU

I decided to do a skill day. The WOD called for 135 OHS (which I can't do) and Toe to Bar (which I have never done). So, I decided to work on those two aspects. The Toe to Bar was easier than I thought it would be.

OHS
3x5 95
3x5 115

Day 3 of 100 Burpee Day Challenge

120 min

1.Strength
A. Deadlift – 4 x 5 @ 75-80%, rest 4 – 5 minutes between sets

B. Alternate sets of B1 and B2 for 4 rounds
B1. Push press – 4+ reps @ 80-85%, rest 1 minute before B2
45 45 45 9*45 kg
B2. Single arm DB row – 8+ reps / side @ AHAFA, rest 2 – 3 minutes before B1
35 35 35 12*35 lbs

2.SPP (Skill)
A. 42 Minute EMOM, rotating minutes
(1) – 10 to 12 Deadlifts @ 35-50% 1 RM / 7*10*45 kg
(2) – 5 to 15 Pull ups / C2B 4*6 3*7 reps
(3) – 10 to 20 Wall balls / 10 lbs 7*12 reps
(4) – 5 to 15 Toes to bars / 7*8 reps
(5) – 30 to 60 Double-unders / 30 reps
(6) – 5 to 15 Ring dips / 7*5 reps
164/176

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

Pre-WOD: 3x5 Back Squats

WOD: 3 Rounds for Time

400 Meter Run
21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

Press: 3-3-3-3
85-85-95-95

Right wrist was sore, so I kept the weight down a bit to not tweak it further.

5 Minute AMRAP
5 Burpees
10 Russian Kettle Bell Swings (70 LBs)
10 Sit Ups

85(5)-95(5)-100(5)-105(2)

Went ahead and tried for 105, but only got 2 reps.

Box squats afterward 3x5 @ 65 lbs.

Burgner Warm-up

Squat Cleans 2.2.2.2.2@ 65-75-85-95-105

Followed By:
10 min AMRAP:
5 Power Clean 155/105 @95
10 Slam Balls @20

6+ 3 cleans

Shoulder Press
5-5-3-3-1-1-1

2 x 8 GHD Sit ups

Burgner Warm-up

Squat Cleans 2.2.2.2.2@ 65-75-85-95-105

Followed By:
10 min AMRAP:
5 Power Clean 155/105 @95
10 Slam Balls @20

6 rounds + 3 cleans

-also did box squats/24" box jumps for 12mins before the workout... gotta keep working on my knees and butt!

Pull-ups, K2E, KBS, Double Unders, OH Walking Lunges