Sprint Intervals:

100yds x 10 (on grass - field soft) - all reps done between 12.5 and 13.5 seconds
60m x 2 (on track) - 7.72, 7.66 (groin started to hurt on rep three, so stopped)

9-7-5
Muscle-up
Squat Snatch

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Modifications: Obviously, I can't do a muscle up, so instead we did 2 to 1 pull-ups (chest to bar if possible) and clapping or hand release push-ups (the 5:30 class was running a little late so we didn't have time to all try to do ring dips/adjust the rings and such). For my pull-ups I did some kipping and some jumping...the second round I did all 14 kipping...the third round I started tearing so I finished up w/ jumping. I did hand release push-ups (on my toes) and used 35# for the squat snatch. I think I did okay...I'm just slow. I would like to go up in weight next time we do the squat snatch...I think I could have done a little more.

AMRAP 12 min
-150 Wallballs
-90 double unders
-30 muscle ups

AMRAP in 12min:
150 Wallballs #20
90 DU
30 MU

Ehh... shoulders still bothering me..

EMOM 16
1. min : 50 Double under
2. min : 20 - 15 wall ball @9/6kg
3. min : 40 m Double KB Front rack carry@2x24/16kg
4. min : 5-7 strict Pull up

REST 3 mins

EMOM 16
1. min : 8 Double Kb burpee DL @2x24/16kg
2. min: 20 medball squat @9/6kg
3. min: 20 plank jacks
4. min: 8-10 kipping HSPU

Warm-Up:
Hip-Extension 15x3

Workout:
BackSquats 3sets 10reps@95, 5reps@115, 2reps@135
FrontSquats 3sets 10reps@75, 5reps@95, 2reps@115

team wod men vs women

-*2rounds of :
-sled push 180lbs plus sled
-push ups
-dips
-sit ups
-kb swings 53#
-burpees
-row (max calories)
-overhead squat 45# plate
-air squat

*one member starts at each round, do max reps at each station

*** muscle ups mastered***

150 wall balls for time

AMRAP in 12 minutes:
150 wall balls
90 double unders
30 muscle ups

Ugh. Got to muscle ups with 3.5 minutes left. Made 4 attempts and got through the transition each time. Right arm was in a bad spot each time. Couldn't press out into the dip.

Rest day