5 reps of:
1'30" kb sdhp
30"rest
1'30" burpees boxjump
30"
1'30" oh plate lunges
30"
1'30" toes in rings
30"
1'30" row
30" rest

AFAP
500 mt Rowing
100 Dips

For time

21 OHS @50/35
42 Wall Balls
15 OHS @50/35
30 Wall Balls
9 OHS @50/35
18 Wall Balls

PreWOD: 3 rep max Bench Press- 275#

WOD:
5 RFT
12 Wallballs (20#)
12 Toes to Bar

Post - Got one MU, worked on handstands and tried handstand walking

One Rep Max Back Squat 1 RM

5 kertaa 2, hyvällä tekniikalla

6 mile Easy run on Montour Trail:
Time: 56:54
Avg Pace: 9:29
Elevation: 147
Calories: 857

http://connect.garmin.com/activity/154064141

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

4:18

Rest 5 mins

Then 100 Slamballs 20#

4:02

100 double unders for time after 6 mile run

3 Min AMRAP of:
5 Power Snatch
5 OHS
5 Burpees
Rest 1 Min
3 Min AMRAP of:
5 Hang Power Clean
5 Shoulder to Overhead
5 Burpees
Rest 1 Min
3 Min AMRAP of:
5 Deadlifts
5 HSPU
5 Burpees
Rest 3 Min
REPEAT