EMOM 10

Even
-6 x boxjump or step ups

Odd
-3-6 x perfect burpee

9 min AMRAP

5 DB thrusters (tytöt 20-35 lbs, pojat 25-40lbs)
9 toes to bars
12 box jumps

20 min of:

7 Strict C2B
0:30 L-Sit hold
1 Rope Climb
5+5 sideways box jumps 30/24"

3 rounds
Dips xMax
Strict neutral grip pullups xMax
Pistol variation x5/leg
Hip extensions x10+10sec isometric top hold

For time
15 12 9 6 3
Alternating Dumbell hang clean and jerk 22,5 kg
Burpees over the dumbell

3 rounds
30 Jump and touch - 12" above standing reach
185 pound Deadlift, 20 reps
10 Handstand push-ups - 45lbs. plate underneath head

I miss read the main site specification of 4 rounds instead of 3. Was beat nonetheless after 3 rounds. HSPU limiting factor.

Pre-Wod
1RM Shoulder Press (#75)
5@ 60% - #45
5@ 65% - #50
5@ 70% - #55

WOD:
Minute 1: 1 clean, 155/105
Minute 2: 1 HSPU (mod - Pike position on box)
Minute 3: 2 cleans
Minute 4: 2 HSPU
Minute 5: 3 cleans
Minute 6: 3 HSPU's
Continue this way until you can't complete both movements in the alloted time.

I went up to 12 cleans. Stopped here, as the hour was running out. Completed all reps of both movements up until that point.

Post WOD:
4 rounds of:
10 weighted situps
45 second plank.

Used #15 plate.

3RFQ

5 deadlift @160kg
10 alt front rack back lunges @100kg

Technique: Muscle up (3x2)
3 Round for time of:
8 53lb KB Clean and Push Press with each arm
400m run
8 53lb KB SDHP with each arm
(15:30)
Hice 1'30'' de carrera en la 1ª ronda y luego 1' de comba en las otras (mucho calor para correr)

Vala-allemeno 3 x 3, sopiva paino