"Open Flow" w/Ginger

For time:

75 Air Squats
50 Pull Ups
20 Ring Dips
50 Air Squats
35 Pull Ups
15 Ring Dips
25 Air Squats
20 Pull Ups
10 Ring Dips

6 minutes Airdyne cycling, 50 rpm

5x 10 Squat press, 10kg

15-14-13....2-1 reps of:
DB Split Squat, 4kg (left foot forward, switch to right foot forward)
One-arm DB Swing, 4kg (first with left arm, then right arm)
Glute hip lift
Airdyne sprint, 10 sec

15 min AMRAP:
9 deadlift (100#)
12 push up
15 box jump (20")

10 rounds + 9 DL + 12 PU + 1 BJ

500 m row
then
30-20-10 Hang power cleans 95lb
pull ups
kettlebells 1.5POOD
burpees

500m Row took 1:31. Then I had to take a 15 sec. break before continuing.
Not a good strategy.

Max time handstand hold- 1 round

Then,

400m Run

20 Wall balls 20/14

200 ft Walking lunge

20 Push ups

50 Mountain climers

1 pull up
1 T2B

4 min AMRAP

Max time handstand hold- 1 round

Then,
3 rounds for time
400m Run
20 Wall balls 20 lbs
200 ft Walking lunge
20 Push ups
50 Mountain climbers

Max handstand hold, 54 seconds! Not 'superb' but I've never done a hand stand at CrossFit (or ever for that matter!) and I did my first one just minutes before we started this workout, WOOT!

The 3 rounds again I didn't do as well as I had hoped, my legs were so taxed today, couple that will still being sick, :( no bueno! But still, an RX and finish, WIN!

Max time handstand hold- 1 round

Then,
3 rounds for time
400m Run: Rowed 500M
20 Wall balls 14 lbs
200 ft Walking lunge
20 Push ups
50 Mountain climbers

Max handstand hold, 5 seconds.....so mad, I lost my balance, ugh.

Had a real hard time finishing. This one was a tough one for me. My shoulders just didn't want to support me for the last 50 mountain climbers.

For Time
100 Shoulder-to-overhead (95/65#)
Every time you drop the bar below your shoulders, 4 burpees

Post WOD:
15 weighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
-Used 25# DB for weighted sets.

Blew my triceps and shoulders, could not workout for a week after