ran 2 miles and biked 10 mins

3R
Row 500m at your 2km pace
20 GHD Sir ups

1-1-1-1-1 Shoulder Press, increasing in weight
3-3-3-3-3 Push Press, increasing in weight
5-5-5-5-5 Push/Split Jerk, increasing in weight

Press: 45-50-55-55-55 (tried 60 but couldn't get it, weak)
Push: 45-55-60-65-70
Jerk: 45-55-65-75(4)...at that point my shoulders said, no thanks, I'm done.

Post WOD was 2x50 sit ups w/ one minute of rest in between for time. Didn't get to that one today since lifting took so long, maybe I'll do it tonight :)

21 Front Squats (FS) #115/75
100M Run
15 Front Squats (FS) #115/75
100M Run
9 Front Squats (FS) #115/75
100M Run

Bracing sequence
KB DL
Goblet squat,

then

EMOM 30 min (Basic), 45:15

Monster Walk, in half squat
3 KB DL + 3 Goblet Squats Rolling
Crab Walk
Russian Twists (3 sec per movement, not fast)
Lateral Box Step-Ups

4 x 8

Max Height Box Jump
2-2-2-2-2-2-2-2-2-2
47.5"
(30 inch box plus 5 45# Plates)

“Annie”
50 Double Unders
50 Sit-ups
40 Double Unders
40 Sit-ups
30 Double Unders
30 Sit-ups
20 Double Unders
20 Sit-ups
10 Double Unders
10 Sit-ups

??? Bad like 10 min doing single unders

BB front squat

EMOM 15minute. Every minute perform 10 tactical kb snatches (=5 per arm). Heavy kb.

5 Rounds
1 Deadlift (405/275 or about 90% 1RM)
2 Muscle-ups
3 DB Thrusters (70/45)
4 Box Jumps (30+2 plates/24+2 plates)
5 Handstand Push-ups

15:52
1 Deadlift (225)
2 Muscle-Ups
3 DB Thrusters (45)
4 Box Jumps (33″)
5 Handstand Push-ups

failure on last two muscle-ups waited 3 min then got it done