Skill: Kipping for Toes 2 bar and knees 2 elbows

Then,

3 Rounds

1min Wallballs 20/14 [10]

1min Abmats

1min Goblet squats 1.5/1p [orange/green]

1min Row for calories

Rest 1min between rounds

Score is total reps and calories [178]

Pre-WOD:
Work up to a heavy snatch
WOD: chief
3 minute AMRAP x 5 rounds
1 minute rest after each round

3 power cleans (135lbs/95lbs)
6 push-ups
9 air squats

Pullups, holds at top, middle, bottom
Curls with 20s and 30s
Wall squats
Walking lunges
Abs--crunches, flutters, etc.

5min AMRAP
3 Deadlift
9 Wallball

Rest 2 min

6min AMRAP
Row 500m
Max rep snatch 135#

8.3
20 snatch.

1000M row buy in

Wednesday
wod: in partners
1A:-8 Mins to get a 3rm bench

1B:-8 mins to complete a 1 mile run

1C:-8 mins Me cal bike

1D:-8 mins Me cal ski
*2 mins rest after each station

Wod: partner Wednesday, grab a partner and go as heavy , hard and fast as possible!!

Partner Rows while the other does a body weight workout:

3 rounds of 4 minute row for calories
3 rounds of:
as many reps as possible within 1 minute
Push ups
Situps
Lunges
Burpees

Metcon:

3Rnds : 5 Bk Sqs (275lbs), 30 DUs, 10 GHDs, 5 Bench Press (205lbs), 30Dus, 10 GHDs, 5 Hang Cleans (185lbs), 30 DUs

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x4 Hurdles 3-step (0.84mx2, 0.91mx2, 1.00mx2)
2x60m Strides
2x300m Runs at 54 and 57 seconds (5 mins rest)
3x10 Russian Twists (10kg)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

100 KB Swing in 5 sets of 20 @ 50#

5x - 5 Strict, Neutral Grip Pull-Up, 5 Dip, 5 Push-Up Rest 30s between

7x - Sled push, 1 @ 3 plate, 6 @ 4 plate

1 mile - 18 lap course, walk 4, Interval Fast 1, Jog 1 through 17, walk 18 - 12ish minutes?