20 DU's on the minute with KBS to fill in until you reach 100 KBS.

1.5Pood KB

Worked on TGUs, butterfly kips, muscle ups and a little bit of other stuff on the rings. Also worked on just balancing myself in a handstand for as long as I could.

10 Split Squats (95/65)
10 Push Press (95/65)
5 Rounds

30 reps of each of the following

Back extensions
box jumps 20in
jumping pull-ups
KBS 1.5 Pood
walking lunges
Knees to elbows
Push press 75lbs
wall balls 20lbs 10' mark
burpees
double unders

4 Rounds

5 Bar MU or CTB PU
10 Box Jumps 24"/20"
15 Push ups
20 Air Squats

10 Split Squats (95/65)
10 Push Press (95/65)
5 Rounds

21-15-9

Deadlift 135

HSPU (w/band)

I PR'd by almost 2mins this time around.... I think next time I do this WOD, I better try 155lb deadlift, which is the Rx. I've never done that weight in a WOD before, but I think it's time to put on my big girl pants and try!

Try to complete in 7 minutes:
21-15-9
Overhead Squats (RX 95/65)
subbed 45# front squats due to shoulder
Sumo Dead Lift High Pulls (RX 95/65)
30# kettlebell
time: 5:40
-Rest for 2 minutes-

Try to complete in 7 minutes:
21-15-9
Hand Stand Push Ups
subbed 10# db push press
Ring Dips
subbed 20# kettlebell swings due to shoulder
Push ups
on knees
almost finished 2nd round, got 11/15 push-ups at 7 min. cutoff

15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

Deadlift - 225/155 RX
Box Jump
Double KB Front Squat - 53s/35s RX
Slamball - Heavy
HSPU (or pushups sub) RX

1 bottle merlot
Cheese
Crackers