Pre-WOD
15 minutes of mobility work

JT
21-15-9
HSPU
Ring Dips
Push ups

Post WOD
100 situps or 50 GHD

Hollow Body holds
5 x 30 sec

60-85%

Push Press
5x3

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

Happy Birthday Ellen and Jason
For Time:
38 Ground to Overhead 95#
38 box Jump 24"
38 Wallball 20# (to 10' mark)
38 ABMAT
38 Double Unders

I made it a point to purposefully snatch every single GTO, I could have gone a little faster if I did clean and jerks/push presses, but that would have defeated my goal :D

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After the WOD I did more snatch work, started at 95 and worked my way up to 140# snatch! Which is a new 1RM PR!!!! WOOT

Pre-WOD:
15 minutes of mobility work

WOD:
JT
21-15-9
HSPU's
Ring Dips
Push ups

Post WOD
100 situps or 50 GHD

(Did 15 GHD and 70 situps.)

Pre-WOD:
15 minutes of mobility work

WOD:
JT
21-15-9
HSPU's (negatives)
Ring Dips (blue banded)
Push ups

Post WOD
100 situps

Pre WOD
Work on Mobility
Sled push 3 rounds
Roll
PVC

WOD For time
21-15-9
HSPU (first set did handstands, second 2 I did pike on box)
Ring Dips (resistant band)
PU

PostWOD: 100 situps or 50 GHD (did GHD)

Thruster 25 kg
Pull-ups (black band)
21-15-9 reps

4 Rounds:
15/12cal Row
20 WB 9/6kg
50 DU
10 Burpee box step ups 60/50cm