20min bike ride (level 14, random) = 11.2km

5 rounds:
- 10 knuckle push ups
- 10 x 10kg plate sit ups

5 Bosu Ball leg hops "around the compass" - each leg

Bosu ball squats

30mins of stretching

2 rounds for time: rest and OHS 5x3 between rounds
Row 500m
Run 400m
20 Thrusters @ 40kg

Round 1: 5:06
OHS 40/50/60/70 didn't have time for 5th
Round 2: 4:48

Muscle-Up Work
*Almost got several
Ring Dips (3 rounds of 8 reps)

Hand Stand Pushups (3 rounds of 8 reps)
Chest to Ring (3 rounds of 10 reps)
Fake Grip

Bench 10, 8,6,4,2

135,185,205,225,245

Griff 10:52

Deadlift 1-1-1-1-1-1-1
135x1, 225x1, 315x1, 335x1, 345x1, 355x1, 365x1, 375x1

Snatch compound build up: 83 lbs
Clean Jerk compound build up: 105 PR!!!!
Front squat (2,2,2,4)
63, 93, 113, 113

AMRAP 20min
8 deadlift (225#)
6 KB snatch R arm (55#)
40m OH Walk R arm (55#)
15 burpees
6 KB snatch L arm
40m OH Walk L arm

Warm Up Sets: (Strict Press)
45 x 5
75 x 3
85 x 3

Strength Sets:
1-1-1-1-1 Strict Press
90
95
100
105 (failed)
100

15minutes for rounds
150m run
5 strict pull ups
5 burpees

“Meadows”

For time:

20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

*Subbed HSPU for Ring HSPU