Pre-WOD:
- 10 TGU, each side, go heavy- 35lb KB
- Work up to a heavy 3 rep set of DL- 335

WOD:
- 2000M Row for time

Post-WOD:
- 60 GHD Sit-ups/T2B/Sit-ups

5 Rounds for Time

Run 400M
Max T2B

Score = Total T2B

If you can not do atleast 5 T2B do K2E.
If you can not do T2B do GHD's

Skill: Rings
1 Rep Max Total Score
Back Squat 175
Strict Press 135
Dead lift 235

10 Each - 1 round for time
Overhead squat
sumo dead lift high pull
toes 2 bar
burpee
hand stand push up
burpee
toes 2 bar
sumo dead lift high pull
overhead squat

6 rounds of:

18 kettlebell (45 lbs)
12 knees to elbow
6 overhead squat (75 lbs)

So, I missed the gym due to work, so I had to do a WOD at home to make it up. the original called for:
21 Deadlifts and 21 Handstand Push-ups
15 Deadlifts and 15 Handstand Push-ups
09 Deadlifts and 09 Handstand Push-ups

What I did was:
42 Air squats and 42 Prone rows and 42 Push-ups
30 Air squats and 30 Prone rows and 30 Push-ups
18 Air squats and 18 Prone rows and 18 Push-ups

For time;

10 Shoulder press 115/85
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

MOD: 55-one bar. Pretty happy w/results & shocked after 5 shoulder presses in a row, i could then only do 1 @ a time.

For time:

95 pound Thruster, 36 reps
150 pound Lat pull-downs, 36 reps

20 yleisliikettä
20 rengasdippiä
20 tuplaa/60 sinkkuhyppyä
20 leukaa
20 boxihyppyä/askellusta
20 punnerrusta
20cal soutu
20 istumaannousua
20x 5m sukkulajjoksu
20 kbs
20 seinäpalloa
20 mavea

With false grip