A: practice HSPU negatives
4x5 @ 30A1

B: 10min amrap
10 Burpees
10 RKB swing
30 DU
5min rest
10min amrap:
10 Burpees
10 wall balls
20/15 cal row

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press, #115/75
9 Toes-to-bar

7+2 box jumps

Pre-WOD - Find 3RM Bench Press

WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
Green band pu and small blue for dips
100m run
10 push ups
100m run
30 second rest between rounds.

12:00 AMRAP:
10 Toes to Bar
10 KB Swings @ 53#

Strength:
Snatches
4x2 @ 75kg
Clean and Jerks
4x2 @ 90 kg

100 Burpee Challenge Day 63

I did this in a WOD. It took 2 videos

If you see a flash midway through the WOD, I ran out of tape, had to press record again, and had to edit two videos together after it uploaded.

6rft:

6 atlas stone to shoulder
10 burpees
6 sandbag squat clean (ground to shoulder)

Cash Out:
3 Burpees

GYMNASTICS TRAINING:
Tabata Hollow Rocks.. Yes, TABATA !
8 rounds/ :20 work/:10 rest

CONDITIONING:

21-18-15-12
Deadlift 245#
Knees-to-elbows
Wallballs 11ft @ 25#

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press, #115/75
9 Toes-to-bar

8 rounds + 15 Box Jumps + 3 PP

10 min time limit
1k run
as many hand release push ups as possible

finished with 64 push ups

As many reps as possible in 3 minutes.

Did this as the last part of the warm up.