Handstand hold(against wall) - 90s

L-sit - 34s

KB hold(arms at sides) 2/1.5p - 90s

Chin over bar(hands can be any way you want) - 30s

-Score is max. time of all 4 holds. Clock starts at 0, when hold starts. Once you lose the static hold, the # of seconds is your score. Max for each hold is 90 seconds. When the 90 seconds is finished, rest 30 seconds, and move to next position. Max score is 360.

Rest 5 minutes, then

3 rounds

49 Double unders

29 Slamballs

Push press @ 145# 5-4-3-3-3 60sec rest between each effort

Snatch off blocks from just below the knee 2:00 rest between efforts
2-2-2-1
95#-95#-95#-105#

2x clean pulls @ 275# on the minute for 9:00

3 rounds for time of
10x power snatch at 115#
10x box jumps 24"
5x wall climbs

12:43

3x8 Overhead Squat

WOD: for time
-30 Box Jump
-30 Jumping Pull Up
-30 KB Swing (53/35)
-30 Each Leg Walking Lunge
-30 KTE
-30 Push Press (45)
-30 Back Extension
-30 Wall Ball (20)
-30 Burpee
-Double Under (100)

I accidentally did 100 DU's....didn't realize it was 100 singles.

2*10,7km

*3 rounds
7 burpee + 7 ring row + 30 sec rest

2 min rest

*3 rounds
9 wallballs + 5 knee rises + 30 sec rest

2 min rest

*3 rounds
7 box over burpees + 7 push ups

2 min rest

*3 rounds
7 cal row + 5 rower over burpees + 30 sec rest

2 min rest

5 rounds
9 wallballs + 3 rope ascends

2 min rest

3 rounds
7 kb over burpees + 14 Kb swings (12-16kg) + 30 sec rest

TC 47 min

Lift: deadlift 5-4-3-2

WOD:

deadlift 185/135
box jumps
21-15-9
each round starts with 30 lateral bar hops
for time

50-40-30-20-10 each of:

Wall Balls (14#)
Knees to Elbows
Box Jumps
Back Extensions
DU's

....with 5 power hang cleans (75#) before each round.
40 minute cap . . . didn't finish!

200m Sprint - 1x200m - 29
100m Sprints - rolling - 7x100m - 15.5, 14.5, 14.6, 15.3, 15,2 15,4, 15.7

A: Front Squat hitta ditt 1 RM
(ca 12-15min)
B: Push Press hitta ditt 1RM
(ca 12-15min)

C1: 600m Löp
C2: 25 KB Swing
C3: 50 DU
vila 2 min
x 3 set

Front Squats - 3x185, 3x215, 3x245, 3x275, 1x295, 1x315
EMOM - Hang Cleans (185lbs) - Rnd completed...1,2,3,4,5,6,7, - total reps = 29
EMOM for 10 mins - Hang Cleans (205lbs) - Rounds completed = 9