21-15-9 reps of:
Ring Dips - blue band (too easy)
Box Jumps (24/20)
Push Press (95/65). Modified pushups to abmat. Sore wrists and forearms
Jumping Squats

Cash Out:
2 Min Double Under Test: 62

For time:

30 shoulder to 0verhead (75)
30 over the box jumps
30 ring rows
15 wall walks

A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
For these, I did a set of Pull-Ups without weight, followed by a set of Pull-Ups with a red band. For the L-Sit, I lifted myself a little bit off of the bench, and held for 10 seconds. For the non-weighted Pull-Ups, I did four reps per set, and for the Pull-Ups with the red band, I did ten reps per set.

B.
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
Because I hadn't done Dumbbell Renegade Rows for ages, I decided to do sets of 6 per side, using 20lb dumbbells. For the 400m (1/4 mile) run, I did three sets, at 8.5, 9.0 and 9.4mph, respectively - I really need to push the pace in future 400m Running.

4 RFT:
- 400m Run
- 50 Air squats

Tabata
Pull-ups
Push press
Xxx
Xxxx

Strength: -

Metcon:
WoD1
8 mins AMRAP
3 Hang Squat Cleans (50kgs)
6 T2B
9 Deadlifts (50kgs)

Score: 5 rds --> 2 Deadlifts

Strength: -

MetCon:
"Cindy"
20 mins AMRAP
5 PullUps
10 PushUps
15 Squats

Score: 14 Rounds --> 5 PushUps

Warm Up

3 Rounds

25 Hip Rotation
15 Knee Hug Sprawl
25m Knee Hug
25m Lunge Rotation
25 Shoulder PNF
250m Run

WOD

15min AMRAP

5 Burpee Deadlift (DB 25LBS)
10 Shoulder to OH (63LBS)
8/8 OADCP (One Arm DB Clean & Press) (25LBS)
15 Burpees

Front Squat 3-3-3-3-3

95-115-125-135(failed to clean it/shoulder hurting)

Strength: 3-3-3-3-3 Deadlifts 120kgs

MetCon:
4 Rds
10 Wallballs (10kgs)
10 Burpees