5 rounds
L-sit
10 sec on / 50 sec off

“Nate”

20min AMRAP

2 muscle ups MOD 3 green band pull ups, 3 green band dips

4 handstand push ups MOD kneeling on box

8 KBS 2/1.5p MOD 1p

Rounds: 10 + 1/3

I started with a longer warm up.. for the first time this week... so nice to really warm up and get loose. I was sore so I was not sure about the weighted MUs. I had trouble with the final part of the pull through to the top of the transition... I was trying to focus on keeping the rings in tighter to my body and really pulling into my body the whole way through to my arm pits. I failed a few times and then got 3 in a row. The dip is not a problem.I did a bunch of non weighted regular ones to get loose and warm up.
I did another 3 or 4 more weighted ones with some fails over the next 10 - 15 mins or so. I then did a triplet of:
15 weighted T2Rings
10 Rings pushups with variations of extending the arms in front and to the sides
10 FS (using 95,135 then 155 for a bunch of rounds)
I finished up with non weighted full double extended arms in front and at the sides... great position to really focus on the midline and tight body and strong shoulers and body.
FUN
Finally also got to reallystretch post WOD.. first time this week... body feels so much better after that.

4 Rounds:
10 L Pullups
15 pushups
15 chest-to-bar pullups
15 pushups
20 pullups
15 pushups

Strength: Back Squats @ 100% – rest 2 minutes.
2 – 2 – 2 – 1 – 1

Notes: Percentage is based off of 3RM.

-then-

Every 90 seconds for 15 minutes (10 total rounds):
21 Double-Unders
7 Pullups
3 Ground to Overhead

*Post loads. [Sub singles 1:1 if you cannot do double unders] Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round. We recommend 70% of your 1RM Clean & Jerk, but you can choose the load.

Red Band & either 65 or 75

Weighted dip 6x5

Every 6 minutes x 6 sets:
15/12 cal bike or ski
8 power cleans 30/20 kg
150 m run or 250/200 m row
10 shoulder to overhead 30/20 kg
8 box jump overs 24/20”

21-15-9
Thruster 95 lbs
Pull Ups

Pre WOD:
Bench Press 5x3
(Did 75, 80, 85, 90, 2 attempts at 95, was able to do 1 rep each attempt before failing)

WOD:
10 Minute Clock:
800 m run
In remaining time, AMRAP:
15 pushups
30 DU's (50 singles).

Post WOD:
50 T2B in as few breaks as possible.

Did 4 rounds + 5 pushups.

Strength:

Sq Cleans: 1x135, 1x155, 1x175, 1x195, 1x205, 8x230 (1 rep per minute for 8 mins), 7x210 (1 rep per minute for 7 mins)
Dead Lifts: 12x315, 12x340, 12x260, 8x405

Metcon:

10 min AMRAP: 15 WBs (20lbs), 15 Box Jumps (24")

Result: 5 Rounds