Run up 50m Hill on Top 10rep alt Pistols and Run back down.

5Round For time

For time:
3 rounds
Wall climb x 4
Overhead squat x 8 (30/ 20 kg)
Dumbbell snatch x 12 (22,5 kg/ 15 kg)

Time cap 12 minute.

2MU's

EMOTM for as many minutes as possible;
Combo of shoulder to overhead (135lbs) and burpees for total of 20 reps

Round 1: 15 OH, 5 Burpee
Round 2: 7 OH, 11 Burpee

2 min rest

EMOTM for as many minutes as possible;
3 Strict Pullups
30 DUs (50 singles)

Round 1: 1MU, 2PU, DU's to 30
Remaining rounds were pullups & singles

POST WOD
Toying around with 135 - mostly push press
1 rep MU's EMOTM, got 1

Not very happy with this workout's outcome. I sucked it up BAD. . .

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Splits
3:51,3:28,3:19

Total time inlcuding rest = 14:38

50 GHD for time

5 Toe, Heel, Toe, Heel Snatches (Base weight- 33 lbs bar)
5 Toe, Heel, Toe, Heel Clean; Toe, Heel Jerk (Base weight- 63 lbs)

3 Toe, Heel, Toe, Heel Snatches (73 lbs)
2 Toe, Heel, Toe, Heel Snatches (83 lbs)

3 Toe, Heel, Toe, Heel Clean; Toe, Heel Jerk (83 lbs)
2 Toe, Heel, Toe, Heel Clean; Toe, Heel Jerk (93 lbs)

10 Squat Boost, OHS, Squat Boost, Power Clean (increased weight slightly each two rounds. Made it to 93 lbs)

50 x Strict Pull Ups:
- work:rest = 1:2
- 10, 10, 10, 8, 8, 4

Incline Dumbbell Bench Press (Palms in) + Incline Butterly Curls:
- 22kg x 10 (each dumbbell) + 12kg (each dumbbell) x 10
- 24kg x 10 (each dumbbell) + 12kg x 10
- 26kg x 10 (each dumbbell) + 12kg x 10
- 28kg x 10 (each dumbbell) + 12kg x 10

Dumbbell Bench Press + Bent Over Dumbbell Row (Palms in, pause at top):
- 28kg (each dumbbell) x 10 + 12kg (each dumbbell) x 10
- 30kg x 10 + 12kg x 10
- 32kg x 10 + 12kg x 10
- 34kg x 10 + 12kg x 10

Seated Bench Press Machine (Incline) + Dumbbell Bent Over Row:
- 20kg (each arm) x 10 + 30kg x 10 (each arm)
- 25kg x 10 + 30kg x 10
- 30kg x 10 + 30kg x 10
- 35kg x 9 + 30kg x 10

Seated Row Machine (palms up):
- 20kg x 10 (each arm)
- 25kg x 10
- 30kg x 10

Straight Arm Cable Push Down (Palms down):
- 18.75kg x 10
- 21.25kg x 10
- 23.75kg x 10

Cable Front Raise (Palms Up, both arms raise at same time):
- 3 rounds
- 8.75kg (each arm) x 10

EMOTM for as many minutes as possible;
Combo of shoulder to overhead (135/95) and burpees for total of 20 reps

got 5 rounds + 19 reps

2 min rest

EMOTM for as many minutes as possible:
3 Muscle Ups
30 Double Unders (50 singles)

got 10 rounds with NO failed MU reps. could have gone more but hands felt tender.

Back squats
135x10
185x5
225x3
245x3
255x3
255x3
255x3
255x3
255x3
255x3

Warm-up Drills
15 x Burpee Jumping Pull-ups - Did these for 1st time today!
15 x Medicine Ball Cleans
''Burgenere Drill'' (2Rnds/PVC)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Munsoned''
Complete the following for time:
Run 1600m
50 x DB Box Step-ups 40lbs
45 x Pull-ups scaled green band
45 x Static Dips

Skill Development
L-sit x :15 (cumulative)
20 x Hollow Rocks
30 x Russian Twists 20lbs