Skill:
3x8 DB Tricep OHPress (25#, 40, 40)
3x12 Tricep band pulldown (GB)

WOD:
750m Row
50 DU
25 DBHPC
500m Row
25 DU
15 DBHPC
250m Row
10DU
5 DBHPC

(45# DB's)

Lesson of the day, I SUCK at double unders!

Followed up with 3 sets of Max reps DU for 1 minute with 1 minute rest b/w:
1. 44
2. 28
3. 25

Also did 4 sets of 30 sec dead hang holds w/ 30 sec rest b/w.

25 Squat
Rest 2 minutes
25 Back Extensions
Rest 2 minutes
25 Pull-ups
Rest 2 minutes
25 Sit-ups
Rest 2 minutes
25 Sumo Deadlift High Pull @ 45#?

"sprint" through each set to complete as fast as possible

Deadlift 5.5.3.3.1.1.1
Worked on form majorly as my DL form is craptastic....
1rep max for the day 315#

Then:
3 Rounds for time:
5 Deadlift @ 70% (210#)
10 Hand Release Burpee
400m Run

Post WOD:
22 HRPU for the HRPU challenge.

20min AMRAP
7 HSPU
12 L Pull Ups

5 +10 Pull Ups

5 x 3 leuat

Warm Up -
Run x 800m
Row x 1000m
Sit-ups x 20
Squats x 20
Box Jumps x 20 (12" box)

WOD for time
Run x 800m
KB Swing (2 pood for Rx) x 28 -26lb
Strict Pull-ups x 28 - used green band. Could do two in a row then had to rest and reset
KB Clean & Jerk (2pood for Rx) x 28 (I did Swings) -35lb
Strict Pull-ups x 28 - same as above
Run x 800m

HR MAX -180
HR AVG - 131
951 Cals
22:06 in the zone - 144-161

3 rounds for time of

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

Then, practice SLIPS for 20 minutes.

For Time:

-30 Burpee Challenge

Post wod not for time:
5 rounds of:
5 push press (worked up to 195)
5 strict pull ups
5 hspu
10 ring rows

50 Double Under Buy In
21-15-9
Clean and Jerk 115#
Pull Ups
50 Double Under Buy Out

Complete as many rounds as possible in 15 minutes of:
10 Dead hand knees to elbows
20 Wall ball shots, 20 pound ball
Run 200 meters

4 rds + 4 Wall Balls