Pre-WOD: Find 1 Round Max Bench Press (225)
-Max Reps @65% of 1 Round Max

WOD: 3 Rounds For Time:
-400 meter run with plate (45/25)/must be hugging plate
- 50 squats with plate/hugging or on back
- 50 lateral jumps over plate (or 100 jumps onto plate)

25 burpees
400m run + 6kg med ball
25 pull ups (purple)
400m run + 6kg med ball
25 HSPU
400m run + 6kg med ball
25 chest to bar pull ups
400m run + 6kg med ball
25 burpees

5 rds
12 deadlift
9 hang clean
6 push press

Set of 4 reps

• empty bar
• bar + 5 kg

12 deadlifts
9 hanging power cleans
6 push jerks

5 rounds for time

missed workout

HSPU (max)

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

I swapped the HPS for 48kg thrusters though since my right wrist don't like teh push up type of workouts much.

With the monster dogs

WOD

• 20 Turkish Get Ups
• 100 KB Swings
• 500m Row

Feeling much better now, wasn't at all as whacked today as I was yesterday. I don't know what my time was for the get ups and the swings but I finished pretty ok with the row.

Could have gone faster if I had eaten and hydrated before workout.