Three rounds of:
Wall-balls
Sumo deadlift high-pull (75 lbs)
Box Jumps 20″
Push-press (75 lbs)
Row (for calories)

Skill Work: DU/HSPU/T2B/Kipping/ Overhead Squat

WOD: 4 Rounds for Time - 8:06

15 KB Swing at 53/35#
Farmer's Carry to other end of gym
Bear Crawl Down/Back
Farmer's Carry back to other end of gym (to the original starting point)

Skill
3x15 Deficit Weighted Pushups (60s rest)
3x10 Head Weighted Situps 10kg (60s rest)
5 minutes of:Handstand Hold & Handstand Walk Practice
Snatch 20kg - 40kg - 50kg
C&J 20kg - 40kg - 50kg

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Squats
60 Sit-ups
70 Burpees
I did the handstand pushups in 3mins so that is a PR. All the other movements were done relatively quickly except the sit-ups which slowed me down a bit and the burpees which I did in 5mins.

I did this during my lunch hour at the Mid City Gym
I did a fast warm up and then saw the straight bar... I decided to try the bar muscle-up since it is a great movement and I can't really do that at my regular gym.
I did 30 in about 6:30
I was typically stringing about 4 reps at a time.. sometimes 5.
It felt pretty good overall.

I did 4 rounds of:
10 Front Squat + 50 DUs
I used: 75 & 95 lbs to warm up then:
115, 135, 155, 135 lbs.
This was a good, fun WOD, and I was a litttle bit tired after doing 30 bar muscle ups.
If I do this again, I'll do them all at 155 lbs. That was the real set and something I should be using to train when I use a medium to heavy higher rep range

I had to hurry up to take a quick shower and get back to work.

BI: EMOM for 8min (1) power snatch + (1) hang squat snatch @ 155#. Rest 2min then EMOM for 8min (1) power clean + (1) hang squat clean + (1) push jerk @ 205#.

WOD:
As Many Rounds as Possible in 12 Minutes of:
15 Deadlifts 185/125
30 Abmat Situps
15 Burpees

WOD: 3rds + 15 + 25. RX’d (added in over the box jumps with burpees)
CO: focus on not puking.

snatch @ 110 lbs EMOM
2-1-2-2-2-2-3

hb back squat @ 215 lbs EMOM
2-2-2-2-2-2-4

10 min met com
5 pull ups
5 clean pulls @ 150 lbs
10 sit ups
8 rounds

Strength

50 heavy Russians 1.5 pood
Front squats
3-3-3-3 95, 115, 135, 155 lbs

2 sets of tempo 32X1 front squats

8-12 reps 95, 115 lbs

Wod

Intervals
Run 200
20 kb swings 1.5/1
20 push ups

Rest 2 min

3 rounds 1:58, 2:00, 2:37

0900-1500

22 Trainees

Between three of us we got through 16 Trainees and 6 to go on another date I guess. Next friday we fight the other group of 24. I fought 6 Trainees today. Good workout out. Each scenario varied in time due to how it played out. Partner popped his shoulder, other partner came out with some facial scrapes. I kept it standing/kickboxing style and took it to the ground when I had the opportunity. Im thankful for my training and skills. They strike us with their foam batons until we comply and we make sure they fight back when we attack them.

I'm pooped! Celebrated by having delicious Sushi with my family at Tokyo Sushi, our favorite place! :)
Now, rest time for the "Run for Russ" Memorial 5k run in the morn.

Warm Up:
-Row 500M
-15 leg swings front to back (each leg)
-15 leg swings side to side (each leg)
-5 min. foam roll

Met Con: In partners, complete 250 kbs (53/35) for time* 26lb

• While one partner works on KBS, the other partner alternates between holding hover, and a hollow hold.
• Swings can only be completed while the other partner is holding their position.
• When an athlete drops to rest (from either swings or plank), they have a 3 burpee penalty before trading tasks

COOL DOWN: -pigeon (2 min. per side), child’s pose, up/down dog 3 transitions