5.5 mi run with the Fleet Feet group

43:41

WOD:
9 Rounds for time of:

3 Snatch Balance 20 kg.
3 Bar facing burpees
3 Snatch Deadlift  50 kg.

Time: 9.26

P90X Kenpo karate

“Nancy”

400m Run

15 Overhead squats 95/65

400 m run
15 Ohs @65

5 rounds

For time:

25 pullups
50 deadlift (80 lbs)
50 push-ups
50 box jumps
50 clean and jerk (80 lbs)
25 pullups

8 Sled
25 T.A. Crunches
8 Sled
50 Fish out of water
8 Sled
25 Toe Touch

21 dumbell snatch R arm
21 L pull ups
21 Dumbell snatch L arm
21 L pullups

-7 X 3 Bench Press (195, 200, 205, 210, 215, 220, 220)
**215 used to be my 1RM.

WOD: 12 Minute AMRAP

-21 DU
-15 HRPU
-9 C2B

5 rounds plus 21 DU's

strenght:
60 kg max shoulder press

skill
DU + squat snatch, O/H squat

WOD
30 hs pushups
40 pullups
50 kb swings
60 situps
70 burpees

spent about 6:30 minutes on the handstand pushups which caused me a lot...