5 wall climbs
20 cal row
30 burpees on a plate
30 20# wall balls
50 lunge steps
75 squats w 45# bar
100 Double unders

Skill: 30 min window to perform 20 mins working on HSPU positional strength and then
5 mins to perform 3x50% of max set or TUT
Pull ups

Wod: 8 min Emom
Eve: 40 secs ME HSW
ODD: 40 secs ME Deadlift@120/90

Wod Aims: a chance to try out an open classic couplet to see how much you have progressed with HSW and Deadlifts. No pressure Wod just a have to see where you are with these movements under Wod conditions. There will of course be scales.

10 min amrap

Wall balls 20# x 10
Strict chin ups x 10

1RM DeadLift at 285# PR!!

WOD

50 Double Unders
40 Box Jumps at 20"
30 HK2E
20 Wall Ball at 14 kg
10 Snatch at 85#

Overhead Squat 2.2.2.2.2 45.95.115.125.130 10# PR off my 1 rep! Woot Woot!
then:
12 min AMRAP
10 OHS @ 50% of above wt. 65
10 T2B
20 Double Under

Back Extension
4 x 15 with 10kg

Stiffed Legged Deadlift
4 x 10 @ 20kg

Side Raises
4 x 10 (3kg, 5kg)

Cable Pull-Down (1 arm)
4 x 10

Partner wod
Emom 1 clean 60 kg on even minutes, 3 burpees on odd minutes

Split as seen fit:

100 box jumps
100 KB swings (24 kg)
100 situps
100 DL (70 kg)
100 burpees
100 pull ups
100 over head lunges (20 kg)
100 hand release push ups
100 WB (20 lbs)
100 DU

100 Burpee Box Jumps

5-5-3-3-1-1 Push Press - 95,105,125,135,155 - Failed at 185, went back down did 165, and 175

Then,

15min AMRAP

5 HSPU - MOD Box HSPU

10 Toes 2 Bar

20 Squats

8 + 3 T2B

Skill: muscle up progressions

5 RFT
800m run
9 muscle ups