Endurance Row
(1629m)

then...

5 x 5 Overhead Squat
(100x 5)

then...

core work: 50 hip extensions, 30 glute-ham raises

Skill Work: Skin-the-cat, Ring dips, Muscle-ups, Ring handstands

then...

Complete 2 rounds for time of:
50 Box jumps, 24″/20″
20 Kettlebell Swings, 53#/35#
20 Toes-to-bar
20 Clapping Push-ups

5 x 3 Push Jerk

Compete 5 rounds for time of:
135#/95# Ground to Overhead, 7 reps
11 Burpees

9-15-21 for time...

35 lb. KB Swings
75 lb. Thrusters
185 lb. Deadlifts
600m run

Taken from the CrossFit games

7 rounds
3 powerclean (205#)
4 Ring HSPU

Cleans took 90% of my time, ring hspu unbroken.

21-15-9
Deadlift (225#)
HSPU

5 Rounds for max reps

Body wieght Bench Press (150#)
Muscle ups

R1 13-6
R2 11-5
R3 8-5
R4 6-6
R5 5-6

*Note - did on "rest day"; Will do again when rested.

AMRAP in 20 Minutes of:

2 muscle ups
4 HSPU
8 KBswing (1.5 pood)

17 rounds even

10 rounds for time
20 push press @ 95#'s
40 single unders

AMRAP in 15minutes

Row 250m
25 push ups

8 Rounds + 250m row