On the minute:
1. 4-5 Ring MU
2. 30 walking lunge w/ 14lb med ball
3. 7-9 HSPU
4.-6. 600m row

-Peg board 3 Times against time

lepoja

Thoracic Flow video + Squat Flow video

Pre-WOD:
8 rounds: 3 Strict Press, 2 Strict Press, 1 Push Jerk
45, 50, 55, 60, 65, 70, 70, 70.
Failed on strict presses at #70 second and third time around. Shoulder said no.

5RFT:
-5 HSPU (Box Pike)
-7 T2B (GHD)
-9 Box Jump (30/24") (20", stepups)

5 sit-ups
2 pistols each side
5 V-ups

1 min: 8 cal row + 5 burpee over rower
2 min: 30 DU + 3 pull-up
3 min: 10 KB Swing + 10 air squat
4 min: 5 HSPU + 5 T2B

5 x 100 DU
1 min rest between sets

15 burpees
15 deadlifts (235/185)
9 burpees
9 power cleans (185/115)
6 burpees
6 squat clean (135/95)

Gimpy wrists so subbed squat snatch for squat clean. Didn't go heavy enough on the deads (275 rx), but damn happy with my Power Cleans.

1000 burpees