For 15 min, EMOM perform
1 pullup, 1 handstand push up
2 pullup, 2 handstand push up
etc

Tried doing kipping with the smallest band. Arms were hurting, but I did my best. Handstand pushups with box. Got partially through round 6, then had to scale back to 3 pullups and 3 handstand pushups.

front squats, ring push ups, thrusters, double unders

20 min. AMRAP:
10 Push-Press @ 115/85 - act. 35 lbs.
10 Kettlebell Swings @ 53/35 - act. 26 lbs.
10 Box-Jumps @ 24/20 - act. 20 (step-up)

8 Rounds: act. 4
5 Front Squats @ 185/125 lbs.- act. 55 lbs.
10 Ring Push-ups

Long Run

http://www.endomondo.com/workouts/267353386/6919328

Strength:

Squat Cleans - 2x135, 2x155, 2x175, 2x195, 2x205, 2x215, 2x225, 2x230

Metcon:

21-15-9: Sq Cleans (135lbs), Ring Dips

Time: 8:25

Other: 2x250m Row - :45, :43

10 min amrap
400 m run
7 push press (used 95lbs)
2 burpees

rest 3 min

10 min amrap
400 m run
7 hang cleans (used 95lbs)
2 burpees

Did 2 full rounds of each...never rested on the 4 runs

EMOM+ Stone to Shoulder (115/65) Split Jerk (70%)

35# stone, 45# split jerk
7 rounds complete
8 stones, 1 split jerk

Skill: Pistols

Then;

“Mary”

20 min AMRAP

5 Handstand push ups mod@ dips with purple band

10 Pistols Rx

15 Pull ups mod@ RR for torn hands

Modified the sh*t outta this except my pistols were RX... It was great to try those in a workout.
I did 7 rounds + 15
so 80 pistols!

5 Rounds
Row 250m
7 Thrusters (75 lbs.)