Skill
3xMax Effort Strict Weighted Pullups 10kg (60s rest): 12 + 9 + 5
5-4-3-2-1 reps of: Strict T2B (30s rest)
Front Lever Progressions
EMOM for 3 minutes:15 Unbroken Single Unders + 15 Unbroken Double Unders

Strength
3x5 Overhead Squats 60kg (3mins rest)
Also practiced some power snatches.

WOD
Run 1600 meters - 6:15
Rest 3 minutes
Run 1200 meters - 5:12
Rest 2 minutes
Run 800 meters - 3:31
Rest 1 minute
Run 400 meters - 1:39
Nice WOD! It was harder to keep a high pace after that first mile. Still, I am getting better.

strength
3x5 overhead squats 60kg (3mns b/t sets)

skill
4x5 chest to rings strict pull ups (45s b/t sets)

WOD
For time:
10 T2B 10 PISTOLS 50 DUs 5 BOX JUMPS 
10 T2B 10 PISTOLS 40 DUs 4 BOX JUMPS 
10 T2B 10 PISTOLS 30 DUs 3 BOX JUMPS
10 T2B 10 PISTOLS 20 DUs 2 BOX JUMPS
10 T2B 10 PISTOLS 10 DUs 1 BOX JUMP

Box Jumps 1-10
Back Squats 1-10

*Back Squat:
Men…if BS 1RM is greater than 300#, use 1.25x BW. If BS 1RM is less than 300#, use BW
Women…if BS 1RM is greater than 200#, use 1.25x BW. If BS 1RM is less than 200#, use BW

10 cal bike
10 thruster (70lbs)
10 kb swing
250 row
15 wall ball
10 dips
10 cal bike

up and down ladder

100 Ring Pushups for time:
Every minute on the minute do 3 burpees.

5 min amrap
30 dbu's
15 ring dips
(3 rounds)

5 min amrap
12 pullups
21 kettle bell swings
(3 rounds)

7 min amrap
5 burpees
10 squats
(9 rounds)

5 RFT

10 hang cleans- 155 lbs
run 200m
10 toe 2 bar
run 200m
10 wall balls

EMOM for 10
5 Push Ups
5 Pull Ups [Scaled last 2 rounds w/blue band]
-rest 2 minutes then
EMOM for 10
5 Wall Balls
5 Burpees
-rest 2 minutes then
EMOM for 10
10 Squats
10 Sit Ups

Neighborhood walk

Neighborhood walk