2 RFT

20 wall ball

20 cluster Dumbbells 22,/15

20 Pullup

10 rounds of:
10 Pistols (alternating legs, for a total of 5 each leg)
10 Chest to Bar Pullups
10 Hand Release Pushups

"The Seven"

7 R FT of:

7 Handstand push-ups
7 Thrusters 61/43 kg
7 Knees to elbows
7 Deadlift 110/75 kg
7 Burpees
7 Kettlebell swings 32/24 kg
7 Pull-ups

Squat challenge L9

20 Min AMRAP:
50 Double Unders Singles
5 Wall Walks
10 HR Pushups
15 KB swings 1.5

3 1/4 + 1WW

I hated the shit out of this WOD. Its like someone asked me "Dave, what are you really shitty at in terms of crossfit" and then made a WOD featuring them. My wall walks were slow and my arms really struggled with the weight, and I'm still working on DUs. This was like eating my peas or something - I need to work on my most hated movements, even if I don't enjoy it.

30-20-10
Walking lunge @ 45kg
Burpee

On a continuously running clock, 2 minutes of each for max reps of:

• Burpees
• Reverse burpees
• Double-unders
• Row (for calories)
• Squat
• 30-in. box jumps

20 minutes of SLIPS practice, before and after.

Every two minutes, for 10 minutes (5 sets):
Front Squat x 4 reps @ 85% of 1-RM Front Squat
(no tempo prescription for these)

21 - 15 - 9
Of
Deadlift 125 kg
Burpee pull-up

Time cap 12 min

Take 15 minutes to build to a heavy Snatch

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

4x3(70-80%)
3x2(80-90%)
2x1(90+)