3 minute AMRAP: Ring support

meteen daarna

2 minute AMRAP: Ring rows

meteen daarna

1 minute AMRAP: Ring dips

For time:

20 burpees
15 burpee box jumps 20"
10 burpee box jumps 24"
5 burpee box jumps 30"

30 Clean and Jerk @ 65

21 KB Swings
12 Jumping Pull-ups
100 Squats

Pre-WOD:
10 minutes, 5 rounds of:
30 second handstand hold
30 second squat hold
30 second "hold the world"
30 second static hold, chin over bar

WOD:
10 RFT:
10 pushups
40m farmer's carry (53/35)

Post-WOD:
Tabata
KB Russian Twists (used #6 wallball - back can't be in this position for too long)

7 rounds for time

7 jerk 155#
7 box jumps 24"
7 burpees

Subbed 135# jerk

Back squat 5-5-5-5-5

225
245
265 old PR
285 PR
265x3 fail

15 min AMRAP
60 jump rope
10 box jumps (first time on 24"!)
10 thrusters (35#)
Every round do that number of burpees at the start of the round.

6+2

15 Cleans with costal
3 pull-ups
3 Chin-ups
3 Back Squat
16 Kb Get-Up Sit-up

10 Box Jumps
400 mts Run

5 rounds of:

12 Deadlift (155 lbs)
20 Pull-ups
12 Clean and Jerk (95 first round, then 85 lbs)
20 Knees to Elbows