skill
5x5 strict pullups (60s rest) (5th set was broken to 2-3)

workout
5 rounds for time of:
10 box jumps (61cm)
10 burpees
started doing it on the minute for 10 minutes, but after the 2nd minute it felt impossible to keep up so i turned the workout into a five round box jump/burpee couplet..

Wod

Overhead Squats 30 reps, 95#/65# - 33 lbs

7 Muscle Ups - ring rows

Overhead Squats 20 reps, 95#/65#

5 Muscle Ups

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Cash out

50 banded good mornings

Pre-WOD: Work up to a Heavy Hang Power Snatch- 115, failed at 135 and definitely could have done it just didn't have the energy

WOD: 12 minute AMRAP
- 7 HSPU
-14 KB Swings (#53/35)
-21 II Unders (3 Burpees, 21 Singles)

Post: 50 GHD or 125 Sit Ups

Pre-WOD: Work up to a Heavy Hang Power Snatch

WOD: 12 minute AMRAP
- 7 HSPU
-14 KB Swings (#53/35)
-21 II Unders (3 Burpees, 21 Singles)

5 rounds + 3 reps

Post: 50 GHD or 125 Sit Ups

Skill
EMOM for 5 minutes: 2 Strict Weighted Muscle-Ups (3kg)

Strength
Snatch 3-2-2-1-1
(40kg - 50kg - 60kg - 65kg - 70kg)
C&J 1-1-1-1-2-1
(40kg - 50kg - 60kg - 70kg - 80kg fail - 80kg - 90kg foul)

WOD
EMOM for 10 minutes:
10 Pullups
10 Burpees
All reps were done unbroken. This was a lot harder than it looked.

5 miles on Bethel treadmill

Pre-WOD: Work up to a Heavy Hang Power Snatch
Practiced more on form than lifting heavy.

45, #50

WOD: 12 minute AMRAP
- 7 HSPU
-14 KB Swings (#53/35)
-21 II Unders (3 Burpees, 21 Singles) Did modified

Post: 50 GHD or 100 Sit Ups
*Did GHD

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Used dip station today.

Core synergistics, only got 20 minutes into workout and the DVD stopped. Barely even broke a sweat!

KB Review

1-10 Ladder 53/35
KB Clean
KB Front squat
KB Push Press
KB Swing

1 partner works, while the other rests. Partner 1 will do 1 round, then partner 2 will do one round, increasing the number of repetitions each round

We did one-handed swings