Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

5 rounds
10m bear walk
10m jumping burpees
10x box jump (24/20 inch)

2min time gap, slowest round counted

WOD: 1 round for time:

800 Meter Run
20 Hand Stand Push Ups
800 Meter Run
20 Hand Stand Push Ups
20 Overhead Squats
20 Pull Ups
20 Overhead Squats
20 Pull Ups

WOD:
3 Rounds for time:

50 Air Squats
7 Muscle Ups (Rx) or (modified-14 pull ups and 14 ring dips)
10 Hang Cleans (Rx 135)

Post WOD:
50 Sit ups as quickly as possible

EMOM
5 Thrusters using 95 lbs.
Form is important and try to be explosive and crisp every round

Well well it should be 5km run really but the distance around the lake here is exactly 4km so I added some extra fun and brought the dogs! :)

Keep in mind that it's not really the run for time that is of importance but to have loads of fun with your dogs.

Today wasn't a load of fun however, one of the dogs decided to stay behind. Had to run back and get the bitch a couple of times. Grrrr

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

Still sucking at OH squat. Took my time to try and get these right.

WOD: 5 rounds working up to max weight
(without removing hands from bar)
3 Dead Lifts
3 Cleans
3 Presses or Jerks

Optional workout for time:
Air Squats and Sit ups
50-40-30-20-10

WOD: for time

20 Back Squats (Rx 225)
30 Toes to Bar (Rx) or 60 straight leg sit ups(modified)
40 Box Jumps
50 Kettle Bell Swings (Rx 53)

Total 105min
A. WU & skill work
2 rounds for quality:
10 T2B
10 wall ball
10 ring row
HSW practice for 10min
then 3 attempts of ME freestanding handstand

B. Olympic
10 x 1 squat clean + 1 jerk
Weights 25, 25, 27.5, 27.5, 32.5, 32.5, 35, 37.5, 40, 40

C. Strength
FS, Wendler week 2

D. Metcon 10x25m heavy sled push, 1 min rest in between

E. Post WO 1000m row