3x8 Overhead Squat

WOD: for time
-30 Box Jump
-30 Jumping Pull Up
-30 KB Swing (53/35)
-30 Each Leg Walking Lunge
-30 KTE
-30 Push Press (45)
-30 Back Extension
-30 Wall Ball (20)
-30 Burpee
-Double Under (100)

I accidentally did 100 DU's....didn't realize it was 100 singles.

Sled training

3, 8 min AMRAP
80 wallballs,
60 AKBS, green bell
40 box jumps,
20 thrusters 95#
2 min rest between 8 minute sets

10 min amrap
Thrusters 95#
C2B
1/1
2/2
3/3
.....

Push press @ 145# 5-4-3-3-3 60sec rest between each effort

Snatch off blocks from just below the knee 2:00 rest between efforts
2-2-2-1
95#-95#-95#-105#

2x clean pulls @ 275# on the minute for 9:00

3 rounds for time of
10x power snatch at 115#
10x box jumps 24"
5x wall climbs

12:43

Handstand hold(against wall) - 90s

L-sit - 34s

KB hold(arms at sides) 2/1.5p - 90s

Chin over bar(hands can be any way you want) - 30s

-Score is max. time of all 4 holds. Clock starts at 0, when hold starts. Once you lose the static hold, the # of seconds is your score. Max for each hold is 90 seconds. When the 90 seconds is finished, rest 30 seconds, and move to next position. Max score is 360.

Rest 5 minutes, then

3 rounds

49 Double unders

29 Slamballs

TABATA x 2
1. strict pull ups + strict ring dips
2. kipping pull ups + kipping ting dips

For time

Run 800
50 Push Press @40/30
50 Push Up (Strict, on a 20kg Plate)
50 Box Jump (Games Standard)

10 Rounds

10 Squats (Full Vest)
10 Pushups (Full Vest)
10 Toes to Rings
90s Rest

WOD ---

SDHP 3 x 5

Ryan S. --- 5 x 125, 5 x 155, 5 x 155
Denzil --- 5 x 95, 5 x 135, 5 x 155

THEN

21-15-9 (Ryan S. 4:32) (Big D 4:50)

SDHP 75#
Pull ups

THEN

100 Push ups
100 Sit ups