5 x 3 power clean - 165 lbs

then…

30 dumbbell squat clean & jerk (45/25)

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Completely SUCKED!, hadnt had enough sleep the past 3 days (not even 10hours combined)

So i did it in 18:07... im even embarrased of posting this WOD, but we must learn from our own stupidity right?

I will come back for you... DAMN WOD!

Day 1
Morning: 150 min
A. Ring muscle ups:
- Gymnastics style warm up
- Strict progressions
- Kipping progressions

Afternoon: 105 min
A. Handstands

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

What is a forward roll? check the link:
http://media.crossfit.com/cf-video/CrossFitGymnastics_ForwardRoll1.mov

This WOD was very fun to do, forward rolls leave u dizzy for the pistols, and how often do we really walk handstand? NEVER, so you are forced to do it... I could only do like 3 steps at a time, 5 if i was lucky!

Muscle ups where not fully AsRx'd since rings were not installed yet, we had to hang them from the pull up bars and I had no room for full ROM :/

“Angie”

100 pull-ups - used black band for first 10 and the rest with black/red bands
100 push-ups
100 sit-ups
100 squats

8 MIN AMRAP

• 8 Bar Facing Burpees
• 8 Power Cleans 40kg
• 8 Pullups

Choose your purpose + goal & go!

135 min

1.JG SC 14.5.2018
A. 4 rounds:
- 20 m bear crawl
- 30 s passive hang

B. 2 rounds:
- 10 x kick to split leg HS
- 2 UB sets of (5 ring swing + 1 hips to rings)
- 10 x box assisted bfly pu
- 3 x headstand tuck press + 3 straddle + 3 pike
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises

2.Own skill
A. HSW practice for 15 min

B. BMU practice for 15 min
- 1 1 1 2 2 3 = 10 reps

C. Butterfly pull up practice for 15 min
- Attempts

3.CF JKL wod

For 20min
1set Kipping Hspu
1set candle stick rolls
Focus on quality