For time:
21-15-9
Deadlifts (225# M, 155# W)
Handstand Push-ups

I did about 70% of my 1 rep max for deadlifts. It was challenging but didn't kill me. For the HSPU's I used 2 ab mats since I can't do head to ground yet. Still working on it!

10 Squat Cleans 135#
50 Sit Ups
8 Squat Cleans 135#
40 Sit Ups
6 Squat Cleans 135#
30 Sit Ups
4 Squat Cleans 135#
20 Sit Ups
2 Squat Cleans 135#
10 Sit Ups

Overhead squat
3x3
3x1 (find 1RM)

65-85-105
115(f)-115-115-125

I would've liked to have tried more, but miscounted my weights and then wound up running out of time. 125 felt pretty heavy overhead though.

3 mins

30 double unders ( scaled to 90skips)
In remaining time burpee wall ball 2 for 1's 9kg
Got 15 burpee wall ball 2 for 1's

For Time,
50 pull-ups
50 push-ups
50 sit-ups
50 squats

7:01

2000m - 8:29
1500m - 6:15
1000m - 4:09
500m - 1:55

Damper setting: 8

For Time,
50 pull-ups
50 push-ups
50 sit-ups
50 squats

3:24

OHS worked up to 185, missed 205.

warm up with:
2 x 5, 95#
1 x 3, 120#

main set:
5 x 5 back squats
160, 155, 155, 155, 160

200 push ups

Cada vez que paras, corres 500 metros y continuas con los push ups hasta terminar, corriendo de nuevo por cada vez que paras

Mobility drills

Hang Snatch
6x3 @ 50%