For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

sub:
30" box for handstand push-up

Strength:
Snatch practice

Metcon: 3 Rounds
10 DB snatch L
10 GHD situps (Parallell)
15 DB snatch R
10 T2B

Midline:
3 x 10 Hip extensions

1 mile run for time 7:22 30 sec PR.
Flat bench 225# 12 reps,10,7 205# 10 reps.
12 reps at 225 was a PR.

1 mile run for time 7:22 30 sec PR.
Flat bench 225# 12 reps,10,7 205# 10 reps.
12 reps at 225 was a PR.

135# clean and jerk (ground to overhead) 30 reps for time

1 Tabata = 20sec work + 10sec rest x 8 rounds of a single exercise.

There is 1min of rest between Tabatas.

The exercises will be:
1. Kettlebell Thrusters - 62
2. Push Ups - 83
3. Lawnmowers - 77
4. Goblet Squats - 49
5 Kettlebell Overhead Swings - 66

Count total reps for each exercise.

For time:
100 Squats
80 Pushups
60 Lunges
40 Situps
20 Burpees
10 Inchworm pushups

13:53

Strength: Front Squats
1 x 5 @ 115
5 x 3 @ 135

Metcon:
ME L-Sit (11s)
Then: 3 Rounds
25 Double Unders
5 Chest to Bar
15 KB Swing @ 1 Pood

Strength:
Push Press
1 x 5 (115)
5 x 3 (115, 120, 125, 125, 115)

Conditioning: 10 Rounds
5 Pullups
10 Front Squats (45#)
Time: 11:45

Strength - Build to a heavy single Front Squat, attempting a PR if able.

WOD

On the 1st minute do 2 Pull-ups and 2 Push-ups.
On the 2nd minute do 4 Pull-ups and 4 Push-ups.
On the 3rd minute do 6 Pull-ups and 6 Push-ups.
… repeat until time runs out in the minute.

Cool-down
Overhead Squat with a PVC for 50 reps, slowly and with perfect form.