Skill
Hand stand pushups
Did 4 sets of 5 stink bugs off a sideways rogue box.

Strength
Back squat 3 sets of 5 reps
95lb, 145lb, 165lb

Front squat 3 sets of 3 reps
65lb, 75lb, 85lb

Milkshake
3 rounds for time
30 kettle bell swings 16kg
20 dead lifts 155lbs
Run 100m

Technique: Muscle up (3x2)
3 Round for time of:
8 53lb KB Clean and Push Press with each arm
400m run
8 53lb KB SDHP with each arm
(15:30)
Hice 1'30'' de carrera en la 1ª ronda y luego 1' de comba en las otras (mucho calor para correr)

Pre-Wod
1RM Shoulder Press (#75)
5@ 60% - #45
5@ 65% - #50
5@ 70% - #55

WOD:
Minute 1: 1 clean, 155/105
Minute 2: 1 HSPU (mod - Pike position on box)
Minute 3: 2 cleans
Minute 4: 2 HSPU
Minute 5: 3 cleans
Minute 6: 3 HSPU's
Continue this way until you can't complete both movements in the alloted time.

I went up to 12 cleans. Stopped here, as the hour was running out. Completed all reps of both movements up until that point.

Post WOD:
4 rounds of:
10 weighted situps
45 second plank.

Used #15 plate.

3 rounds
30 Jump and touch - 12" above standing reach
185 pound Deadlift, 20 reps
10 Handstand push-ups - 45lbs. plate underneath head

I miss read the main site specification of 4 rounds instead of 3. Was beat nonetheless after 3 rounds. HSPU limiting factor.

5 rounds of: 15 box jumps, 15 x 1.5 pood KB swings, 15 x 20 lb wall ball
I did this SUPER early across the street. Not for time, but I tried to push each round quickly, with very little rest between each exercise. I actually did this in reverse on the 1st round (wall ball, box jump, KB swing) but wanted to save the wall ball for when I was really tired.. it's a great conditioning movement, and I'm at the point now, where I want to start to get comfortable doing them in a fatigued state.. it's good for performances to get comfortable doing tough things in a tired state because you'll be confidant that you can push through it and just get those reps done even though you're tired.
I was taking about 3-4 minutes break between each round.
GOOD WOD... going to play around with these exercise combinations, etc.
I increased the box height (wall height) to what I was jumping each round (about: 24", 28", 32", 36", 40") the last round were basically singles... landing was usually assisted because that tends to hurt me later on if I land too hard over and over. I need to work on rebounding jumping on the lower heights and then put that into the middle heights.

Warmup:
3 rounds of:
10 second samson stretch each leg
10 back extensions
10 GHD ( torquing body so that I touch the left foot then the right foot, so on..)
10 push ups
10 OHS (95,115,135)
8 pull ups

WOD:
6 rounds
KB = 55 lb dumbbell

6 KB swings
6 KB SDLHP (sumo deadlift high pull - wasn't sure how to do this, so I did it with a dumbbell in each hand. it was really effing hard)
6 KB lunges (again, I did it with a KB in each hand held by my hips.)

between each round do 10-8-6-4-2-0 burpees

Poor performance... Everything was hard, the KB swings were the active rest for me...

A) Deadlift & Double under Warmup

B) 18 Minute AMRAP
5 Deadlift (185/145)
10 Ring Dips
20 DU’s

15 Rounds +14 reps

Double unders felt the best they have ever felt! deads were easy and so were ring dips.
2 broken sets of double under and 1 set broken of Ring dips.

Warmup
200m run
1 x 20 squats
1 x 15 hip extensions

Mobility
Shoulders

WOD

A) 3 x max strict pullups - no kip - rest 90 sec b/n
1 - 3 body weight
2 - 6 w/ blue band 14
3 - 5 w/ blue band

B) 4 rounds
9 KB snatch - R 35#
15 T2B 17:45
9 KB snatch - L
300 m row (10/7)

21-15-9 KB Swing, Ring L-Pullups, Burpees
I wasn't sure about the order for these, but usually want to end with the burpee... it's a good metcon piece and it taxes you before your start your next round. Also, the KB swings pre-fatigue your grip a bit before hoping onto the Ring L-Pulups.
I liked this WOD a lot.
I did this outside, EARLY this morning.
I am already gettign used to the KB (1.5) and it's getting easier. I think the handle is one element to get used to in stiffening the grip at the top, and I was kind of going through the hole a little more adn relaxing the grip a little on the decent and the initial pull. I was keeping my arms really relaxed and super straight for most of the movement, except at the top, where you have to be pretty tight.

21-15-9

Handstand push ups- Mod to Bar in rack position with feet up

Hang power cleans 135#

This one was tough for me, not good and HSPU and need to become stronger to be able to do 45 HPC @ 155#

Did hit a PR for Jerk today at 185#.