Warm Up: shoulder prehab, arm circles, 10 light kb push
press
Strength: OH press 5-5-5+, then 1 set AMRAP @ 70% day’s (63) (11)
weight superset with 4 sets, alternating AMAP strict pull ups AMAP
srict chin ups (10 only did 2 set of each)

Met Con: 2 rounds for time of 50 burpees* * if
completed in under 4:00, rest 3:00 between rounds * if completed in
4:01-5:00, rest 2:00 between rounds * if completed after 5:00, rest
1:00 between rounds

2:53 1st round
3 min rest
8:27 done

Seven rounds for time of:
95 pound Push jerk, 7 reps
7 Pull-ups
7 Burpees

Great ab workout

Warm Up: jog 800m, 20 toe touches quick, 20 slow x2

Strength: deadlift 3-3-3 (113)

Met Con: 21-15-9 box jumps (30/24) back 20"
extensions

Mobility: 5:00 foam roll low back, partner forward
fold

31cal row

31 dumppel presses
31 Abmat situps
31 dumppel Bench press
31 Walking lunges with dumppel
31 push ups
31 goplet squats
31 box step ups with dumppel

Skill
3x4 Strict Muscle Ups (60s rest)
Kipped a bit on the last set.

Strength
2-2-1 Snatch (40kg - 50kg - 60kg)
2-2-2-2-1 C&J (40kg - 50kg - 60kg - 70kg - 80kg)
No fouls.

WOD
"Tabata T2B"
8 rounds of:
20 seconds of work
10 seconds of rest

Pre-WOD:
10x3 back squats @ 65% of your max. -205

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

Chose option B: 8:01 lost track of count at around 70 so may have done an extra 10-15 burpees

Pre WOD: 10x3 back squats @ 60% of your max. (I did #100 and then we dropped to #95 because it was too heavy for some girls. my 60% would have been #115)

WOD: Choose between:
Option A) "Karen" (150 wall balls)
or
Option B) 100 HR burpees

I chose A, but only the #4 poind ball was available (probably good with the shoulder issue).

Lisäpainorintatankoon 3 x 3

75 Hand stand push ups for time.