Warm up
500M row or 2 min on Airdyne Watts above 200
Then
5 rounds
5-7 Ring rows
10 Pushups work form Elbows and tight core
Tripod holds x 10 sec or HSPU holds x 15 sec
Then
3 rounds
10 OHS with bar
10 Wall squats

15 minutes to work Gymnastics pick one or two skills to work on.
Pistols
Muscle up work seated on green band

WOD
TABATA TIME!!!! 20 second of work then 10 second of rest for 4 rounds.
Squat
sit-up
pushup
Flutter Kicks

There is no description for this WOD as it is stat.

Alternating EMOM for 20 minutes of:
Odd: Front Squat 185 lbs x 3
Even: Deficit Hand Stand Pushups (strict) x 5 (hands on 25 lb plates - failed on last round and only got 4. I decided to try a kip on the last rep but I was done.

Good WOD. I started my first set with 175 and then used 185 from then on.
All HSPUs were strict and deficit. Couldn't quite get that last rep.
I was going to stop on 8 rounds but did 9 with 185 and the first with 175

I did a strict bodyweight WOD of the classic mix of:
5 round of Mary: 5 HSPU, 10 Pistols (alternating legs), 15 pullups
(25 HSPU, 50 Pistols, 75 Pullups)

10 Rounds of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
(50 Pullups, 100 Pushups, 150 Air Squats)

15 Muscle Ups on Rings

For me I went out, conciously harder than normal to try to push the pace. I wanted to go a little harder and move while being winded. All movements were quality and only a few pullups were not all the way down.
I took a couple second break inbetween Mary and Cindy and then jumped up and started.
Muscle Ups were harder than normal. I did 3 sets of 3 reps with a very short break inbetween and then 3 sets of 2s. I was fighting to sit up and get over the rings on the usual last reps of each set. No misses or failed reps.
25 HSPU, 50 Pistols, 125 Pullups, 100 Pushups, 150 Air Squats, 15 MUs = 465 reps in 19:50 = 23.5 reps per minute.

Power Clean + Clean 159 (1+2)r2s - 165#
172 (1+2)r3s - 185
Snatch Balance 126 3r2s - 115#
137 3r - 135#
147 3r2s - 15#
Push Press 139 5r5s - 135#
Muscle Snatch 81 5r - 65#
88 4r - 65#
95 3r2s - 95#

TABATA

4' Back Squats @ 95#
1' Break
4' Push Press
1'
4' Box Jumps
1'
4' Hang Cleans

Progressive (quick reps, touch and go)

135, 155, 165, 185, 185

4 RFT

3 rope climbs
10 dumbell snatches 65 lbs
15 toes to bar

“Cindy”
20min AMRAP

5 pull ups
10 push ups
15 squats

Afterbash: Group cool down

14 + 3

3 more rounds than last time. I was able to do 5 pull ups in row for the first few rounds, then 2's and 1's for the rest. Mostly 1's at the end.

Group warm up, then,

Using SAME weight on all movements

2min Row(for cal.)
2min max reps Thrusters 95/65 (MOD: 55#)

2min Row(for cal.)
2min max reps Power snatch

2min Row(for cal.)
2min max reps clean

Score total reps + calorie row

That was just awful. I hated everything about that lol. I hate rowing. 55# was exhausting enough.