Warm Up:
Row 1000m (for form)*
200 Single Rope Jumps
10 Pull Ups
10 Squats
40 Knee Jumps

1 Rep Max Weighted Pull Ups (strict)
1-1-1-1-1-1
30 Ring Push Ups (10 with feet on ground, 20 with feet on 12" box. Rings 4-6" off ground)
Learn to use the hyperextenderstretchybackthing that we just got at the gym (no freaking idea what it's called :).

1 Mile Run For Time (6min22sec)

10,9,8,…,3,2,1
Thrusters (95#)
Bar Facing Burpees

WOD: 12 minutes AMRAP

3 Hang Squat Clean (205lbs)
6 HSPU

Had to rename this WOD. We had a bird trapped in the gym for the 8:30 class, he flew beak first into the front window twice before Jarvis picked him up and set him free.

Went with 205lbs on the Hang Squat Cleans, 8 total rounds.

For Time:

50 Pull Ups
50 Kettle Bell Swings (Rx 53)
50 Double Unders
50 Overhead Squats (Rx 95/65)

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up (Modified PU's)

Ring Dips (Modified to Box Dips)

Wallball 20/14

Then:

End with 50 Double Unders

First set of dips since my shoulder injury felt pretty good, but my triceps will hate me tomorrow.

*** Did 2 pull-ups in a row for the first time!!!!***

Now I just have to figure out how I did it and start stringing them together!

Pukkiveto max1 (painot noin 5cm irti lattiasta)
ReverseHyper 5x6-12
Voimapyörä 3x12-20

50 Pull Ups
50 KB Swings (53#)
50 Double Unders
50 OH Squats (95#)

My double unders are not there just yet, so I did 150 single unders which really hurt my time.

13:40

12 min AMRAP
3 Hang squat cleans (155#)
6 HSPU

6 rounds

Start with 50 Double Unders - 150 singles

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips (w/band)

Wallball 20/14 (10lb ball)

Then:

End with 50 Double Unders - 150 singles

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips . Regular dips with green band for me.

Wallball 20/14 .I used a 16# ball

Then:

End with 50 Double Unders