90 Min Run

Heavy:
5 x (ME+1) HSPU
Alternate with
5 x ME Pullup (6 Stones)

Conditioning:
3 Rounds
30 Double Unders
10 Press @ 35
10 Pullups
1 Wall Walks

Burgener Warm Up

Then

7x1 each arm DB Snatch

Then

100 Burpees
10 Wall Walks
For Time

5 rounds for time

10 power clean and jerk 155

15 pull up

After the normal dynamic and group warmups:

For quality
5 Rope climb ascents
3 minutes of plank.

Wod

5 rounds for time of:
10 reps 155/105 hang cleans - did 105 lbs
Run 200 meters
10 toe 2 bar
Run 200 meters
10 wall ball 20 lbs

center- work- home

center- work- home

AHAP (As Heavy As Possible)
Front Squat 3-3-3-3-3

>> 40kg

+
AMRAP 14′ (As Many Rounds As Possible)
Buy in: 100 DU >> 300 singles
3 Front Squats >>27,5KG
3 C2B Pull Ups >> groen
3 T2B >> k2e

5rondes ... te lang over touwtje springen!!!

Skill
EMOM for 5 minutes: 5 Strict Weighted Ring Dips (10kg)
Pullover Practice (Rings + Bar)

Strength
3x5 Deadlifts 110kg (3mins rest)

WOD
5 Power Snatches (50kg)
200m Sandbag Carry (10kg)
4 Power Snatches
200m Sandbag Carry
3 Power Snatches
200m Sandbag Carry
2 Power Snatches
200m Sandbag Carry
1 Power Snatch
All reps unbroken! The weight on the power snatches was spot on but the sandbag carry was horrible as I didn't know how to hold the sandbag. Way harder than it looks.

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

PreWOD: 4 minutes double unders
PostWOD: 25 burpees (day one of burpee challenge) 2:21

Splits: 4:58/5:56/6:40/6:56/6:05