Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

What is a forward roll? check the link:
http://media.crossfit.com/cf-video/CrossFitGymnastics_ForwardRoll1.mov

This WOD was very fun to do, forward rolls leave u dizzy for the pistols, and how often do we really walk handstand? NEVER, so you are forced to do it... I could only do like 3 steps at a time, 5 if i was lucky!

Muscle ups where not fully AsRx'd since rings were not installed yet, we had to hang them from the pull up bars and I had no room for full ROM :/

“Angie”

100 pull-ups - used black band for first 10 and the rest with black/red bands
100 push-ups
100 sit-ups
100 squats

8 MIN AMRAP

• 8 Bar Facing Burpees
• 8 Power Cleans 40kg
• 8 Pullups

Choose your purpose + goal & go!

135 min

1.JG SC 14.5.2018
A. 4 rounds:
- 20 m bear crawl
- 30 s passive hang

B. 2 rounds:
- 10 x kick to split leg HS
- 2 UB sets of (5 ring swing + 1 hips to rings)
- 10 x box assisted bfly pu
- 3 x headstand tuck press + 3 straddle + 3 pike
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises

2.Own skill
A. HSW practice for 15 min

B. BMU practice for 15 min
- 1 1 1 2 2 3 = 10 reps

C. Butterfly pull up practice for 15 min
- Attempts

3.CF JKL wod

For 20min
1set Kipping Hspu
1set candle stick rolls
Focus on quality

3 RFT TC 12’

7 push press @60/40
14 push-ups hand release
7 front squat @60/40
14 alternated reverse lunges
7 pull-ups
20 cal row

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Five rounds for time of:
22 Kettlebell swings 70lbs (2 pood)
22 Box jump, 24"
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Very cool WOD... hard, heavy, tiring, but overall awesome!!

Find days technical heavy:

3 TNG Power Clean & Jerk