skill
EMOM for 10 minutes:
3 unbroken bar muscle ups

strength
shoulder press
5-5-5-5-5
40-45-50-55-60kg

after the strength and skill i started doing speal special but on the 3rd round i hit my legs on the box jump and i couldnt go on, so i stopped

50 yds (on grass) : 6.59, 6.19, 6.07, 5.91, 5.91
50M (on grass): 6.69
60m (on grass): 7.38, 7.34, 7.50, 7.50

Metcon:

5 Rnds: 5 Hnag CLeans (185lbs), 5 DL (405lbs)

Time: 17:30

7 Mins As Many Burpees as possible - Jump to 1 foot target

Squats
EMOM
12x2 @ 65% (225#)

Deads
Every 45s
12s2 @ 50% (230#)

2min Max rep double unders. 100
2min Max rep push ups. 40

2 attempts max rep pullups

At 80% Effort:
400m run
40 wallball
20 pullups
Rest 5min
300m Run
30 Wallball
15 pullups
Rest 3min
200m Run
20 Wallball
10 Pullups

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps <- 115
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps <- 45
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps <- 75
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps <- 115
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps <- 115
20 Knees to elbows
135 pound Front squat, 20 reps <-95

39:08

This was a long one.

21-15-9

Thrusters #95/65
Pull-ups

Futema run from semper fit gym to gate 3 and back.

2x6 pullups
15 MC pushups

WOD easing back in from injury

30 Burpees
200m Run
20 Toes-to-Bar
400m Run
40 Walking lunges
200m Run
50 Ab-mat sit-ups
400m Run
20 Pull-ups
100m Run

5X5 Back-Squat: @65/@85/2@95/@105

Ab-work: 3x15
Hollow rocks
Leg-lifts
50 Flutter-kicks