SWOD:
Back Squat
3 x 10 @ 21X1 -- 115lbs

CWOD: 3 Rounds** -- 3:28, 3:33, 3:38
250 M Row
12 C2B Pull ups
250 M Row
**FRBR

5 @ 115
3 @ 135
2 @ 155
1 @ 165

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

5 rounds of: (push pace but Not For Time-should be a little faster than 1 min/ exercise at least)
Dumbell Bench Press (6-10 reps)
Single leg (rear leg elevated behind on bench) squat holding dumbells
Toes to Bar x 10

Double KB thrusters
2 rounds:
2x10 @16kg
5 @20-24-28kg

then:

2 rounds:
1min battle rope
1min ghd sit ups
1min sandbag over shoulder throw
1min plate squatting halos @10kg

7 rounds:
double kb clean + 3 strict shoulder press @24kg
40m sledge push @40kg
5 towel pull ups

WOD @ Pioneer Valley CF in Hadley, MA

For time:

50 dead lifts at bw (155#)
100 burpees
150 sit ups

Tired of sitting at my desk all morning so I decided to run out to the park for something even though it was raining. I had a plan to work on my muscle up goal of 10+ unbroken, Max Rep Ring dips, & Max Rep Ring HSPUs.

7 muscle ups was all I could get unbroken. took 4 sets to shoot for the goal.
4/5/3 - slipped off ring on this set/7

Ring HSPUs - Set of 2 then set of 4 for my PR!

Ring Dips - changed to 3 sets of 10 with L-Sits for 10 secs at end of each set.

Workout on Track (CAL):

6x100m - 14.44, 14.95, 14.34, the first three were run in the 15s
5x150m - 22.47, 22.10, 21.45, 21.22, 22.35 - times not bad for first day of summer training. Legs felt strong and no pain. Also, cardio capacity felt pretty good!!

For time;

With a continuous clock,

Run 400m
then,

10-9-8-7-6-5-4-3-2-1
-Handstand Push ups (MOD: 2 Abmats)
-Chest 2 bar pull ups (MOD: Blue Band)
-Double unders

then,
Run 800m

First time doing HSPU on the wall, YAY! Should've used the green band for Mod pull ups. Try it next time.