"Warm Up": Bike 20 minutes

3*21 Back squats
20 Power squat
20 Bottom to bottom (hold 10sec on the lowest position)
20 Super slow (take 20sec to reach down and 20sec to reach up)
20 minutes row

Official Crossfit Warmup

20min Run
20min Bike
20min Row

shoulder press 4x8
leg press 5x12
chest press 5x5
close-grip pulldowns 4x8

Bench press three five-rep sets:
185-195-195

Deadlift seven reps
285

"Nancy"
Four rounds for time of:
Run 400 meters
65 pound Overhead squats, 15 reps

Time: 13:10

Buy-in: 800 meter run

100 double-unders
90 squats
80 sit-ups
70 supermans
60 lunges
50 burpees
40 pull-ups
30 push-ups
20 pistols
10 toes to bar

Buy-out: 800 meter run

Substituted double-unders with 3 x singles

3 minute AMRAP: Ring support

meteen daarna

2 minute AMRAP: Ring rows

meteen daarna

1 minute AMRAP: Ring dips

For time:

20 burpees
15 burpee box jumps 20"
10 burpee box jumps 24"
5 burpee box jumps 30"

30 Clean and Jerk @ 65

21 KB Swings
12 Jumping Pull-ups
100 Squats

Pre-WOD:
10 minutes, 5 rounds of:
30 second handstand hold
30 second squat hold
30 second "hold the world"
30 second static hold, chin over bar

WOD:
10 RFT:
10 pushups
40m farmer's carry (53/35)

Post-WOD:
Tabata
KB Russian Twists (used #6 wallball - back can't be in this position for too long)