21 minutes. For 15 minutes 7 weighted ring dips with 15kg med ball, 7 weighted Roman leg raises with 15kg med ball and 7 sit ups with 5kg med ball. (8 rounds)
Then 6 minutes of 7 ring dips and 7 deep bar dips. (6 rounds).

WOD:

800m Run

30 Snatch AHAP - had to power snatch then OHS

800m Run

Mobility work for 30 min
3 sets:
10+10 Pigeon rotations
10+10 90-90 Hip mobility
40+40 s Quadruped lat stretch
3+3/side Front lying shoulder CARs

10-9-8-7-6-5-4-3-2-1

Power cleans
Hang power clean+jerk
Front squat

61kg/42kg

Old School
45 Minutes Press Up Ladder
Sally Plank and Sally Hands thrown in the mix 😎
Nice

Open Gym 12:15-1:15

Dead lift 5rm
Front squat 5rm
+
2 rounds:
Front squat x5 @65kg
Shoulder press x8@40kg
Max set strict pull ups

10 Minute AMRAP
8 Ball Ups
10 Ball Slams (20 LBs)
12 Push Presses (65 LBs)
8 Ring Rows

Rounds: 3 plus Ring Rows, Ball Slams and 8 Push Presses

3 Rounds for time of:
400M Run
21 KB Swings 1.5 Pood (#53)
12 Pullups

Mod: KB Swing #70

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(10)
benchmark
"Isabel"
30 snatch for time-135/95
mod as needed

afterburner
on the 3 min
2x400m

on the 2 min
2x200

accessory
4x8(giant)
bent over row
db curls
db strict press
tricep kb

Finisher
Stretch and roll errrrthang
100 rtw