50 double-unders
10 renegade rows @ 45lbs

5 rounds

• 9 Min AMRAP of:
Ring Muscle Ups 3 reps
MB Wall Ball (12/9Kg) 12 reps

3 Rounds

400m Run

21 KBS 1.5/1pood

12 HSPU

Rest Then:

20 Hollow Rock & Roll

1 min Plank

Let me preface this diatribe by saying I WAS doing HSPU with my hands on the ground and an Abmat under my head. Been doing that for months, thought I was Rxing WODs with HSPU. Life was good. Fast forward to today.
All of a sudden, to Rx the HSPU, I must have a 25lb plate on each side of the Abmat to place my hands on, not to mention hands go on the INSIDE side of the hole. This is a whole new ballgame people, This adds 2 inches to the depth of your HSPU. I struggled like a Mother Fu@ker. Took me almost 20 minutes to finish. Moral of the story........2 inches makes a huge difference. Depth matters.

Chanclas
25 Burpees
25 Double-Unders (3:1)
25 Handstand Push-Ups
50 Air Squats
50 Double-Unders
50 Toes Thru Rings
200m Run
75 Double-Unders
75 Push Press (65#/45#)

Every Minute on the minute

1 - 5 min: 20 KB Swings (1.5/1.0pd)
6 - 10 min: 15 Box Jumps (24/16)
11-15 min: 15 WallBalls (20/14)

Completed Round w/in the minute = 1 point
Score total points before broken rep minute

5 rounds of max reps without resting between rounds or sets.

Pull Ups
Push Ups
Knees To Elbow
Sit Ups

For Time:

10 HSPU
20 Wall Ball Shot
30 T2B
40 Cleans (Rx 135/95)
50 Burpee
60 Sumo DLHP (Rx 75/45)

Pk pyörä

400 m Run For Time

then

9,12,15,12,9

Box Jump 24/20

HSPU

then

400 m Run For Time

“1 burpee for every second your time is off from the first time”

MOD MOD MOD is it still RX if u did a MOD WOD? Instead of runing I rowed and instead of box jumps I did GHD on the 9 reps and TTB on the 12 and 15 reps. I won't be running or jumping for a few weeks to rest my calfs to see if that will help them. I hope.

CrossFit Disco

10, 9,8,7,6,5,4,3,2,1

75% body weight power clean (scaled to 65)

pull ups (assisted due to ripped hands from Saturday)