skill
weighted tabada plank (10kg)

workout
21-15-9 reps for time of:
burpees
box jumps
slow!

5 Rounds

7 Muscle ups (MOD: GOOP 22"/24")
400m run

I did the first round with a 20" box with a plate (22"). By the second round I couldn't get up, so I flipped it over to 24" for the rest of the wod. Played around after the wod and was able to a few at 20". Really try to stick with 22" next time.

15:23

Strength:
Push Press – 4x4 @ 70% 115lbs

Cond:
Partner up (reps below are TOTAL for each team)
50 back squat 115lbs
40 toes to bar
30 Thrusters 95lbs
20 HSPU sub wall walks
10 OH Squat (115/75) sub front squats 95lbs

Finished with legion run. 1/2 mile

Amrap for 30 mins

30 snatches 75 lbs
30 wall balls (20)
30 sit ups
300 m run

3rds+4reps

4 rondas de
Run 400m
15 1 arm db snatch 75lb (hice con 25kg)

30 push-ups
30 knee tucks with 25# plate
RX
1 round and 24 knee tucks

Squat Clean - 65, 85, 95

MAX PUSHUPS (non stop)

21-15-9
snatches (45#)
V ups
6:42

Should have gone heavier

5 Rnds for time
7 sets of 4/4 pullups/dips
400m run

had to sub 4/4 pullups/dips for muscle ups. no rings :(

http://www.crossfit.com/mt-archive2/008827.html