30# DB for the press
35# plate for the OH lunges
Dips on rings

I forgot to do the little cardio buyout at the end. Oops.

Strength:

Front squats - 6x135, 6x155, 6x185, 6x205, 6x225, 6x245, 6x265, 3x285

Metcon:

3Rnds: 250m row, 25 Games pushups, 25 ring rows, 25 situps, 25 DUs

Time - 18:45

Pre-WOD:
- 10 TGU, each side, go heavy- 35lb KB
- Work up to a heavy 3 rep set of DL- 335

WOD:
- 2000M Row for time

Post-WOD:
- 60 GHD Situps

For time: 50 Box Jumps
(legs did not want to come up properly)

Pre-WOD:
- 10 TGU, each side, go heavy- 35lb KB
- Work up to a heavy 3 rep set of DL- 335

WOD:
- 2000M Row for time

Post-WOD:
- 60 GHD Sit-ups/T2B/Sit-ups

5 Rounds for Time

Run 400M
Max T2B

Score = Total T2B

If you can not do atleast 5 T2B do K2E.
If you can not do T2B do GHD's

Skill: Rings
1 Rep Max Total Score
Back Squat 175
Strict Press 135
Dead lift 235

10 Each - 1 round for time
Overhead squat
sumo dead lift high pull
toes 2 bar
burpee
hand stand push up
burpee
toes 2 bar
sumo dead lift high pull
overhead squat

6 rounds of:

18 kettlebell (45 lbs)
12 knees to elbow
6 overhead squat (75 lbs)

So, I missed the gym due to work, so I had to do a WOD at home to make it up. the original called for:
21 Deadlifts and 21 Handstand Push-ups
15 Deadlifts and 15 Handstand Push-ups
09 Deadlifts and 09 Handstand Push-ups

What I did was:
42 Air squats and 42 Prone rows and 42 Push-ups
30 Air squats and 30 Prone rows and 30 Push-ups
18 Air squats and 18 Prone rows and 18 Push-ups