AMRAP 3

15 Db Hang Squat clean 22,5/17,5kg
30 Du´s

rest 2 min

AMRAP 3

10 DB push press 22,5/17,5kg
8 Chest to bar pull ups

rest 2 min

AMRAP 3

20 DB snatch ALT. 22,5/17,5kg
16 WB 20/14p

For Time

30 Muscle Ups

Scaled this down to jumping muscle ups. Bottom of the ring was about forehead height. Need to work through the progressions to get the transition down better.

Did this workout outside. Took my rings to the park and threw up on the basketball hoop. Height worked perfectly.

75 min

A.60 min aerobic work
1 min walk/1 min run
7.08/5.03 min/km
125/149

B.15 min mobility work

40 min
1 min walk/1 min run
5.7 km
Avg. HR 115
7.03/4.16 min/km

Back squat 6 x 2, every 2 min.

2-2-2-2-2 of:
BB Power Snatch
90-95% Heavy 2-2-2-2-2 reps
Use load Heavy of last week

5 min amrap of:
10 burpees
10 chest-to-bar pull-ups

Warm up:

2000m row....time 7:37

Wasn't planning on doing the 300 wod, but I saw it posted on here and it looked like a fun one.

25 Pull ups
50 Deadlifts 135lbs
50 Push ups
50 box jumps 24 inch
50 floor wipers 135lb bar
50 kb clean and press (kb touches ground on every rep)
25 pull ups

Floor wipers did suck..1st time doing them, a lot of room for improvement on that movement. I had to break up into sets of 10 or less. Would have helped to have someone handing me the bar, had to stack some extra bumpers on the ground and wiggle under the bar to get underneath it. Federico, how did you get the bar off the ground?

10 Minute AMRAP:
5 Pull-Ups
20 KB Swings (55#/35)

Squat Clean Thruster
On the Minute x 10