Skill
3x5 Strict HSPUs on Parallettes

Conditioning/Endurance
Dynamic Stretching (Warm-up)
3x1000m Row
1000m Row + Static Stretching + Foam Rolling (Cooldown)

Back squat
3x1
1x10

full squat snatch personal best 185lb.

"meadows"
20 muscle ups
25 front levers
30 hspu
35 ring rows
40 ring push ups

24:10

Strength
Power Clean 1rm - 88 lbs

Wod
Every 30 Seconds

2 Power Cleans @ 70% of 1rm - 63 lbs

1 Kettlebell Swing 55/35 *American Style

*Every thirty seconds the kettlebell swings increase by 1, until you can no longer perform the amount of reps in the 30 seconds.

finished up to 8 KS

15-13-11-9-7-5-3-1 of
weighted pull ups 15 kg
walking launges 70 kg

Wod

6 Minute Amrap

3 Shoulder to Overhead 135/95 - 63 lbs

6 Burpee Box Jumps 24/20

5 rounds

3Rft
21 k2e
21 KBS 24 KG
21 PUSH UPS
3 WALL CLIMBE
21 BJ 61 SM
21 RING DIPS
21 PULL UPS

Beat the CFSB Competitor Wod #1

1 Minute of Dynamic Push Ups
1 Minute of Walking Lunges with Plate held overhead
1 Minute of Dynamic Push Ups
1 Minute of Walking Lunges with Plate held overhead

Score is total number of repetitions performed - 50 reps

*Your chest must touch the plate on each down position, and come to a full lockout as you are transferring to the other side of the plate. During the lunges, with each step the knee must touch the ground then both feet return together to the full standing position.

Wod #2
Teams of 4 - Only me and Jess S 3:41 min
Prowler Push 25# Down and Back

Prowler Push 50# Down and Back

Prowler Push 75# Down and Back

Prowler Push 75# Down and Back

Prowler Push 50# Down and Back

Prowler Push 25# Down and Back

Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"

Used a #50 sandbag for the swings, all else Rx

KB swings/Burpees
KB: 25,24,23,22,21 etc.
Burpees, 1,2,3,4,5, etc.
Guessing on the time but I think that is close...it was over the cap but did finish.