For time:
21 L pull-ups
20 pistols (one legged squats)
18 L pull-ups
16 pistols
15 L pull-ups
12 pistols
12 L pull-ups
8 pistols

3-3-3-3-3 Press = 105lbs

Then

21-15-9
Toes to Bar
Ring Dips

3 rounds for time of:
10 Deadlifts @ 175#
50 double unders (i did 100 singles)

3 rounds
Max HSPU
Max Strict Pull-up
Rest up to 1 minute between each exercise and rounds
Count total reps. Scale as needed.
Then
10 min AMRAP
5 SDHP 95/65
5 Thruster

200 Double Unders
75 Thrusters (45lb)
Deadlift (7000/9000lb)

Break out reps as desired.

I chose:

5 Rounds of:
40 Double Unders
15 Thrusters (45lbs)
14 Deadlifts (100lbs)

Awful!!! My throat feels like it was rubbed with brillo pads and my double unders were sad (like I was wearing bricks on me feet). This was a really great choice for our first WOD back from vacation <sarcasm>...

BW: 131lbs

3 Rounds for time

400m run

21 KBS 35lbs

12 Pull ups

Row 2km at 2:00/500m

Back Extensions:
- 3 sets of 10
- 10 x 5kg, 10 x 10kg, 10 x 15kg, 10 x 20kg
- 10 x 5kg x 4
- 10 x BW

Decline Sit Ups:
- sets of 20
- raise decline bench by one 20kg plate each set
- 7 rounds
- with 7 plates underneath bench:
- 10 x 9kg Med Ball Sit Ups
- 10 x 20kg Plate Sit Ups
- 10 x 20kg Plate Sit Ups + Press
- 10 x 9kg med ball throw sit ups

Ride 6km @ 2min/km

For Time:

155 pound Squat Clean and Jerk, 30 reps

Squat Challenge - make up from Thursday (55#)

Team WOD

1: 10 tire flips, 400m ish run
2: 21 wall balls, 15 plated burpees, 9 ab mats

Alternated bet. 14# and 10# wall ball (first 7 with 14#, last 14 with 10# each round). Trying to intergrate 14# into wod's. Just can't get that thing over the blue line after 5 or so...

3 rounds
Max HSPU: 44 with band
Max Strict Pull-up: 34 rings
Rest up to 1 minute between each exercise and rounds
Count total reps. Scale as needed.
Then
10 min AMRAP
5 SDHP 95/65
5 Thruster