Skill & Strength Work:
- 1 Mile Run
- 5 Min Max HSPUs
- 5x3 Deadlift

WOD:
5 rounds for time:
- 15 Double Unders (30 singles)
- 15 Hand Release Push-Ups

Skill & Strength Work:
- 1 Mile Run
- 5 Min Max HSPUs - 36, 10 were working negatives
- 5x3 Deadlift - 135, 155, 165, 175, 185

WOD:
5 rounds for time:
- 15 Double Unders (30 singles)
- 15 Hand Release Push-Ups

First time!!

Warm Up:
3x
5 Pull Ups
10 Pistols
15 Double Unders

Mobility:
Pain ball on hip
Foam roller and bar
Shoulder on bands

Max Effort:
1 Rep Max Shoulder Press
125 LBs

MetCon:
4x
10 Ring Push Ups
15 Leg Levers
20 Kettle Bell Push Presses (52 LBs)

Skill & Strength Work:
- 1 Mile Run
- 5 Min Max HSPUs
- 5x3 Deadlift

WOD:
5 rounds for time:
- 15 Double Unders (30 singles)
- 15 Hand Release Push-Ups

As many Rounds As Possible in 20 minutes of:
400 M run
22 KB swings

Def could make the 4th round but partnering up took some extra time.

130 min

1.Skill: HSW practice for 15 min

2.Rehab: 2 rounds
A1. Straight leg monster walk 15/s
A2. Vaakaliike 20/s
A3. Gmed. w/band 20/s
A4. Plank hold 60 s

3.Jacked gymnastics
A.Strict HSPU Threshold
6 rounds:
- 20s max effort box assisted strict HSPU
6 6 5 5 4 4
- 40s recovery pace PVC strict press

B.Grip Conditioning
Complete:
- 2 x (10s wrist flexion fist hold*, 20s rest)
- 3 x (30s false grip hang on the rings, 30s rest)**
- Accumulate 3 minutes in bottom of ring row hang in as few sets as possible, with a full grip (no fingertip hanging)
4 x 45 sec
- 2 x 10s wrist flexion fist hold

4.ATP workout

Hang Power Clean
5-3-3-1-1-1
3 rounds
12 x hang power cleans (135/95)
12 x wall ball
12 x burpees

"PR 250# Hanging Power Clean"

Hang Power Clean PR- 130
5-3-3-1-1-1
3 rounds
12 x hang power cleans (135/95) (95)
12 x wall ball
12 x burpees

5 rounds of:

-200m run
-20 pull ups
-200m run
-20 push ups
-200m run
- 20 air squats
-200m run
-20 sit ups

*all done rx no modifications