Complete as many rounds as possible in 15 minutes of:
10 Dead hand knees to elbows
20 Wall ball shots, 20 pound ball
Run 200 meters

4 rds + 4 Wall Balls

5x60%
3x70%
Max 80%

For Time:

-30 Burpee Challenge

Post wod not for time:
5 rounds of:
5 push press (worked up to 195)
5 strict pull ups
5 hspu
10 ring rows

100 mountain climbers
100 speed steps
80 mountain climbers
80 double unders
80 air squats
60 mountain climbers
60 air squats
60 bicycles
60 speed steps
40 mountain climbers
40 air squats
40 bicycles
40 walking lunges
40 backwards jumps
20 jumps on one foot, then the other
20 mountain climbers
20 air squats
20 bicycles
20 walking lunges
20 burpees

3 rounds for time of

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

Then, practice SLIPS for 20 minutes.

Warm Up -
Run x 800m
Row x 1000m
Sit-ups x 20
Squats x 20
Box Jumps x 20 (12" box)

WOD for time
Run x 800m
KB Swing (2 pood for Rx) x 28 -26lb
Strict Pull-ups x 28 - used green band. Could do two in a row then had to rest and reset
KB Clean & Jerk (2pood for Rx) x 28 (I did Swings) -35lb
Strict Pull-ups x 28 - same as above
Run x 800m

HR MAX -180
HR AVG - 131
951 Cals
22:06 in the zone - 144-161

5 x 3 leuat

20min AMRAP
7 HSPU
12 L Pull Ups

5 +10 Pull Ups

Deadlift 5.5.3.3.1.1.1
Worked on form majorly as my DL form is craptastic....
1rep max for the day 315#

Then:
3 Rounds for time:
5 Deadlift @ 70% (210#)
10 Hand Release Burpee
400m Run

Post WOD:
22 HRPU for the HRPU challenge.

Skill:
3x8 DB Tricep OHPress (25#, 40, 40)
3x12 Tricep band pulldown (GB)

WOD:
750m Row
50 DU
25 DBHPC
500m Row
25 DU
15 DBHPC
250m Row
10DU
5 DBHPC

(45# DB's)

Lesson of the day, I SUCK at double unders!

Followed up with 3 sets of Max reps DU for 1 minute with 1 minute rest b/w:
1. 44
2. 28
3. 25

Also did 4 sets of 30 sec dead hang holds w/ 30 sec rest b/w.