225lbs
295lbs
315lbs
335lbs
355lbs

4 X 8 Bench Press @ 65%- 135

4 X Max Effort Ring Dips

4 X 400 Meter Run (Rest 1:1)

50 GHD or 75 Weighted Sit ups- 35lbs

Skill Work – HSPU, DU, MU, OHS, KIP
Mobility
In partners of 2 or 3 – Rep Scheme of 1, 2, 3, 4
5 rounds – Pullup = 50 Pull Ups
7 Rounds – Push Up = 70 Push Up
9 Rounds – Sit Up = 90 Sit Up

Did this in a team of 2 with Todd,

Then a team of 3 with Anthony and Dallas later on

a fair amount of misc work - handstands, ring work, Reverse Hypers, mobility, DU practice

Foundations workout, 12 min.
Plank 1 min

5 rounds:

30 lb push jerk, 7 reps
7 pull-ups (chair assisted)
7 push-ups (girl)

Neighborhood walk

WOD:
Buy in:
Max Accumulated time of a Hollow Rock Hold within 1 min
10min AMRAP
15 Calorie Row
15x Kettebell Swings (50lb)
15x AB Mat Situps
Buy Out: Max Accumulated time of a Hollow Rock Hold within 1 min

3 rds
Wall balls
High pulls
Box jumps
Push press
Row for calories
1' ea station rest 1' after each rd

Could have used 10# ball for wall balls, saving my arms for bowling tonight.
Box jumps are always a challenge for me.

Overall, this was a fun workout!

5.4.3.2.1.1.1 hang clean.. 205lbs

20 min EMOM
6 kb snatches each hand
100 flutter kicks
12 burpees
1min jump rope

4 Handstand Push-Ups
8 Pistol Squats
12 Single Arm Snatch
AMRAP in 16 Minutes