Worked out on my own

Strict Pull Ups!
BW x 5
BW+5 x 3
BW+10 x 3
BW+15 x 3
BW+15 x 3

Slow pull snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%

12 min:
- Squat 5x slow reps
2 min skill work
- handstand walk
WOD 8 AMRAP:
- 5 pull ups
- 200 m run
- 3x box jumps
- 1x rope climb

Push press – 3 x 6 @ 72.5-80%

A. clean and jerk build to 70% of 1rm quickly
+
Run 200m 3k pace
rest walk 1min x 5-7
+
AD 15sec 97% effort
rest walk 4mins x 3

Notes:
– small prep for saturday

A. Press x 1/PP x 2/SJ x 3; rest 2mins x 4-5sets perfect form

5 sets 80-90% effort
Row 300m
15 KBS 1.5/1pd
15 SA DB push press tough
15 box jumps sd 24″
15 SA DB push press tough
15 T2B
15 Wall ball 30/20# 10′ target
rest 4-5mins

Notes:
– complete complex with weight that you can do with perfect form small builds per set
– do this in reverse order starting with wall balls for set 2 and 4
– record time for all sets
– record if changing order changed times or feeling of work

AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run (together)
50 Kettlebell Swings (53/35)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

• Split work between partners as needed.

• Partners Run together

• sub 500m row for run or 20 cal bike

5 Min AMRAP of:
Strict Handstand Push Ups

@85% of 1rm
Ecery rep with total stop at the bottom pos.