10-9-8-7-6-5-4-3-2-1 reps of DB Thrusters (25#)
2-4-6-8-10-12-14-16-18-20 reps of Box Jump (24/20)
After each round of Thrusters and Box Jumps you do a 100m Sprint

1 mile - 50 pulls ups, 50 push-ups, 50 sit-ups, 50 squats 1 mile

1 mile
100 pull-ups
200 push- ups
300 squats
1 mile

Went in after work on Wednesday. Worked on checklist. Did:

Max tire flips in 1 minute, big tire. Did 15, 3 points.
Tabata back squats, #65, did 55, 3 points.
Tabata row for distance, 848m, 3 points.

Total: 15 points so far.

skill
3x10 weighted situps 15kg
3x10 weighted back extensions 10kg

strength
5-5-4-4 3-3-3-2 Back Squats
60kg - 70kg - 80kg - 100kg
4-4-3-3-3-2-2 Snatch
20kg - 40kg - 50kg
4-4-3-3-3-2-2 Clean
50kg - 60kg - 70kg

wod
as many rounds as possible in 7 minutes of:
burpees
could easily go more than a 100, but i did it just after a 2 hour oly lifting session and i was pretty fatigued from today's strength
last time it was a 102!

For time;

25 KBS 1.5/1p

200m run

5 Toes 2 bar

20 KBS

200m run

10 T2B

15 KBS

200m run

15 T2B

10 KBS

200m run

20 T2B

5 KBS

200m run

25 T2B

After the 25 T2B, start back at 10 KBS, 200m run, 20 T2B, then 15 KBS, and so on until you finish with the round with 25 KBS and 5 T2B.

20 Back Squat (unbroken)

•Power Snatch + Snatch Push Press + Overhead Squat - 70%(#135) (of PS) x 2+2+1, 75%(#145) x 2+2+1 x 2, 80%(#150) x 2+2+1 x 2

•Power Clean + Power Jerk - 75%(#175) x 2+1 x 2, 80%(#195) x 2+1 x 2

1. Snatch
   A. Squat Snatch, 3x1 - from high hang - at the pockets - 125, 115, 115
   B. Squat Snatch, 3x1 - from below the knees - 165, 155, 155

2. Front Squats
   A. 3RM - 255
   B. 10RM - 205

3. GOAT TRAINING - I did A. COMPLETED.
   Pick one of the following (A, B, or C), base on greatest weakness...
   A. Handstand Push ups
   OTM x 20
   Odd: 5 HSPU - rings, elevated, kipping or strict
   Even: 200m Run or 200m Row

B. Handstand Walking
OTM x 20
Odd: 10M Handstand Walk
Even: 200m Run or 200m Row

C. Overhead Strength
OTM x 20
Odd: 6 Push Press
Even: 200m Run or 200m Row

Skill
Some Double Unders

WOD
As many rounds as possible in 10 minutes of:
5 Ring Dips
50 Double Unders
Doing this after those handstand pushups yesterday was a bit stupid as my shoulders were really tight. Starting the workout my double under form was shit and I tripped on the rope like a hundred times but it got better as time passed.