Cuban Sandwich:

For time complete:

800m Run
30 Punches
20 DUB's or 368,000 Singles
20 Clean and Press 135/95
4 200m Sprints
10 Inverted Burpees

For Time:

-800 Meter Run

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10 rounds:
-5 Dead Lift (115)
-10 Hand Release Push Up

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-800 Meter Run

Post WOD:
-4 minute plank

Strict Press 5 x 2
55-60-65-70-75 (with 75 being my 1rm.. I ALMOST got 2... but had to kinda push press that last one! boo)

WOD:
100m run while pushing I think 70#s
250 singles
100 lunges
100 sit ups

Run 800m
50 KBS (1.5pd)
50 Push Up
50 KBS
50 PU
50 KBS
50 PU
Run 800m

5 x 2 Strict Shoulder Press - 95, 135, 145, 155, 155

100m Xplosled
100 DUs
100 Lunges
100 Sit Ups

MU work - failed.

SWOD: Snatch Balance Click HERE for vid
Work up to a heavy single (5-7 total reps) -- 65#

CWOD: 3 RFT - DNF
15 C2B Pull ups
400 M Run
10 Box jumps
400 M Run

Skill
20 mins of Gymnastics Work

Practiced some Kipping Pull-ups (Got a couple) & Ring Dip (Couldn't even Straighten out never mind do a Dip. Didn't attempt the Muscle Up (Way above my current Level).

WoD
10 rounds for time of;
100m run
5 thrusters (40kg for first 2 rounds, 20kg for the rest)
5 ring rows
100m run
*rest for 1 minute from the first person to complete a round

Wasn't Timed

Palautus

800 m hölkkä/kävely/skillmill
3 aurinkocobra
3 aurinkokissa
5 x sammakkovenytys

AMRAP 20 minutes:

10 Wall Ball 6/9kg
10 GHD sit up
10 Box jumps
10 Back Extension
10 Strict Pull up

1. Assault bike 5cal
2. Butterfly pull up x 10
3. Pistols 7+7
4. TTB x 5-10
5. Push press x 5 (40kg)
6. Snatch x 3 (40kg)
7. Wallball x 15 (lb14)
8. Lankku 30sec
9. Boxjump x 10
10. Abmat sit up x 15