Buy in:
30 Second Handstand hold

21-15-9 of:
Ring Dip
Double Under
Air Squat

Cash out:
30 Second Handstand Hold

4x9+9 single leg box step up, barbell in back rack. Use same weight as last week.

Butterfly pullup
-Kippi
-Leuka kauas tangosta kippi
-Butterfly pull up kepillä
-Butterfly pull up toinen jalka boxilla + hyppy

6 sets of 2 explosive reps. For quality.

5rds
400m Run
15 OHS (95#)

Metcon:

20 min AMRAP - 5 Burpees, 10 KBs (53lbs), 15 WBs (20lbs) at the 10 min mark, swap Burpee and WB reps

Rounds: 6

Elements work: DUs - did set of 65 unbroken...Did several 20 and 30 sets
500m Row - 1:42 - Easy - warmup

3 hang squat snatches

Hell yeah! Time for another night at the pool working out with my friends from the box.

3x
Swim 50 meteres
20 burpees
Swim 50 meters
10 burpees

Time: No freaking idea ... We were in the pool :).

Forgive the lameness of the photo. My iPhone 3GS has the worst camera on Earth. That said, it was a freaky sky tonight at the pool.

12-9-6-3 reps for time of

Clean and jerks
Bar muscle-ups

♀ 125 lb. ♂ 185 lb.

Complete 3 rounds of each group before moving on, for time;

10 burpees

10 pullups

20 air squats

20 situps

30 lunges
30 pushups