skill
- EMOM for 5 minutes: 1 strict muscle up
- some pullovers
- overhead squat/ squat snatch

strength
front squats
5-5-5-5-5
60kg-65kg-70kg-75kg-80kg. (with 3 mns b/t sets)

WOD
3 rounds for time of:
7 squat snatches 40kg
14 ring dips

Skill
4X5 Strict Weighted Pullups 10kg (10s rest)

WOD
For time:
110 pound/50kg Thruster, 15 reps
Run 200 meters
95 pound/42.5kg Thruster, 20 reps
Run 400 meters
65 pound/30kg Thruster, 30 reps
Run 800 meters
I expected to do the 800m run much faster, but my lower back got really tight after the first round and I felt awful. It's been a while since something like this has happened in a wod.

20 kb push presses r/l (53/35)
1 air squat
19 push presses r/l
2 air squats
18 push presses r/l
3 air squats
...
...
...
1 push press r/l
20 air squats

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STRENGTH:
Front Squat 10-8-6-4-2
Strict HSPU 2-4-6-8-10

ME:
5 rounds
Front Squat (135/95) X 6
Pullups X 10
Double Unders x 30 (or 90 singles)

Skill:
Weighted Ring Pushups (use weight vest or plates)
Renegade Rows
5x5

Circuit
1st Round - 30w/20r
2nd Round - 40w/20r
3rd Round - 50w/20r
4th Round - 60w/20r
Rower
Prowler
Swings
Slamball
Jump Rope

Front Squat (FS) 1RM

First attempt at taking both dogs for a real walk together. It was challenging at first, but we're slowly getting the hang of it.

Strength:

Power Cleans: 3x135, 3x155, 3x175, 3x195, 3x205, 3x215, 2x220, 2x220

Metcon:

3 Rnds: 25 WBs (20lbs), 20 BJs (24"), 15 Pwer Cleans (115lbs)

Time: 10:06

Metcon:

4 Rnds: 6 Push Press (155lbs), 9 Jumping lunges, 12 Ring Dips, 15 T2B

Time: 12:04

20 Mins of Strength - Push Press
warm up - 65lbs - 12x
115lbs - 5x
135lbs - 5x
155lbs - 5x
185lbs - 3x
205lbs - 3x
225lbs - 1x
(Did not drop the bar on the heavier weight)
Rest
WOD 1
4 Rounds
15 KB Swings 70lbs
15 - 24" Box Jumps
5:43 Completed
Rest
WOD 2
3 Rounds
10 Pullups
10 Ring Dips
10 GHD
5:01 Completed