Finished R8 bouldering. Highest rope climb: 5.9

A1) Strict Press 6×3 (45kg, 47.5kg, 50kg ,52.5kg, 55kg, 57.5kg x 2)
A2) Max Height Box Jumps 6×4 (big box + 2 x 20kg plates)

WOD 1 - 4 rounds
8 Deadlift @80kg
6 MU progression (jumping ring MU)
16 Box Jumps

8 Rounds

8 K2E
2 OHS #75 (PR on OHS Weight)
20 DU
2 Muscle Ups (6 dips with red, 6 pull ups)

Back Squat 1 RM

1900m bike

30 push press
9 bar over burpee
30 wallball
9 bar over burpee
30 db snatch
9 bar over burpee
30 step back lunges
9 bar over burpee
30 thruster
9 bar over burpee
30 pull ups
9 bar over burpee
30 box jumps
9 bar over burpee
30 back squats

1990m bike

40kg barbell
22,5kg db

Timecap 30min

S.W.O.D

P.P. 5-5-5-3-3-3

F.O.D

For time:

100 body punches
100 face punches
30 D.B. O.H. Lunges (Each)
25 H.R.P.U
20 Renegade (Each)
15 Roll outs
10 Box Jumps (High)

S.W.O.D

P.P. 5-5-5-3-3-3

F.O.D

For time:

100 body punches
100 face punches
30 D.B. O.H. Lunges (Each)
25 H.R.P.U
20 Renegade (Each)
15 Roll outs
10 Box Jumps (High)

Mobility
Hips legs and shoulders

Strength
Work up to either a max weight of OHS x15 or do max reps at bodyweight
My 1 rep max back in November was 185. Tonight I did 175 x7! Stood up with my 8th rep but could not keep it locked out and had to bail! Still excited though!

WOD
3 rounds
350m row
20 wall ball
10 inverted ring rows

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

• 10 box jumps

• 5 power cleans

• modified box jumps to tuck jumps