For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

40# db press
185# deadlift
35# KBS
3x calories, 60 reps @ 85# row
2x PU/dip
Did not time

“Kelly”

4oom Run

30 Box Jumps 24/20

30 Wallballs 20/14

5 rounds

Last time I used an 10# WB, went to 14# this time and shaved 1:11 off my time! I broke the box jumps into 15's and the wall balls into 6's. I had to do 10 or so extra wall balls to get them over the blue line. Remember next time to slow them down and make each one count!

Warm up: 800m run
15 slow air squats
PVC hang clean practice
Empty barbell hang clean practice
135# hang clean practice

Olympic:
4x2 hang cleans AHAP
2:00 rest
185# 195# 205# 215#

Strength:
Shoulder press 7x1 90% or more 2:00 rest
4x125#
1x130#
1x140#
1x115#

Interval: 12:00 alternating
A. 2x split jerk 165#
B. 15x wall ball

5 rounds for time:
10x GHD
10x CTB Pull ups
10x ring dips

9:48

For time:

30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
10 Muscle-ups

1 round for time:

29 KB Swings (1.5/1.0)
24 Pull Ups
38 Hanging Power Cleans (95/65)
30 Pull Ups
80 Slam Balls (25/16)

Neighborhood bike ride

Neighborhood jog

3 rounds of:
30 GHD situps & 30 back extensions
My body was feeling too tired and sore and beat up to do a heavy or long WOD... I needed a short and more midline type workout. I was feeling like I could have a slight pull in the lower back, my neck has a tweeked nerve and I'm just taking longer and longer to get loose and ready.
This WOD felt pretty good
Post WOD:
worked on tilt up to handstand and open handstand holds.. a couple tiny handstand walks as well.
ran the dog in the snow post gym.

AMRAP 20 minutes
5 pull-ups
10 pushups
15 squats

Lost track. Based on Paddy's rounds, I think I was 4 push-ups into my 15th round. Push-ups severely slowed me down.

Buyin:
5/3/1 Back Squat Wk 2
215x3, 245x3, 275x3+ (15)

WOD
For Time:

50m Kettlebell Walking Lunge (53/35)
-then-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
-then-
50m Kettlebell Walking Lunge (53/35)
-Used 60# KB

-Cash Out-
40 GHD Situps