AFAP
150 wall ball @9/6
everytime you rest 15 push ups

12 min emom omalla minuutilla:
10xt2b
10xass arch

5 Miles
75 Burpee Pull-ups (I later realized I only did 50)

I started out doing the Mini Clovis (3 miles 30 Burpee Pull-Ups) so when I decided to keep going I forgot to adjust my Burpee Pull-ups

21-15-9 or 95# thrusters and pullups

Pull ups

Then, depending on your weaknesses, choose ONE of the following

5a. Met-Con
AMRAP 12 Minutes
6 Muscle-ups
12 Front squats 135/95lbs
18/15 Calorie row

5b. Gymnastics
5×5 Weighted strict pull-up
Start at a doable weight, pull fast, then work up each set to more challenging weights.

Strength
Back squat 5 x 5 rep @85% (went to 100kg)

WOD
3 rounds for time:
400m
10 squat clean thruster @ 17.5kg dumbell

3 x 500 Meter Row
* 90 Seconds Rest Between Efforts - 8:30

Freddy’s Revenge
5 Rounds for Time
5 Shoulder to Overhead (185/130) - 95 / 9:50
10 Burpees

1) 10stoh@60kg + bx jump
2) row
3) rest

5 rounds
25 cal assault bike
5 strict HSPU
15 KBS
5 bar MU