5 rounds of the following:
10 weighted ring pushups - You can also do sets non-weighted with a variety of styles.
Weighted Step Ups (5-6 each leg) - I also did supersets of lateral step overs x10 on 3 sets.
Back pull/ row in 2 stylesx10 - do 1st rep straight back to the ready position for doing a rotator movement, then do a straight back to the side of the body quickly - 5 sets of that double.
Low back extensions x 5-6, (super slow and in control to work and strengthen posterior)
Ab Wheel Rollouts-lateralx10-12 - only do laterals not in front as that ROM gets hit often and lateral does not.

6 rounds for time

• 5 strict pullups
• 10 burbees
• 15 kb swing 20kg
• 20 pushups
• 25 airsquats
• 30 atomic situps
• 1 slam ball slam 12kg

3 rounds for time

• 50 DU
• 20 box jump 24"
• 20 kb swing 20kg
• 20 t2b
• 20 kb hang cleans (10l + 10r)
• 20 pushups

Row 3000 metres as faster as possible

rest 5 mins

15 mins gymnastick skills Push ups
15 mins gymnastic skills kipping for pullups

For time:

• 15 jerks
• 45 pull-ups
• 12 jerks
• 36 pull-ups
• 9 jerks
• 27 pull-ups

Use the same load for the jerks that you used for the cleans on Tuesday's WOD.

Focus: Romanian (Stiff Leg) Deadlift
3 sets x 6 reps @ 60% of 1RM Deadlift

MetCon:
10 Min AMRAP:
Jump Rope (L1- 150 singles; L2- 25 D/U attempts; L3- 50 double unders)
20 Plate Overhead Lunges (L1- 25/10; L2- 35/15; L3- 45/25)
10 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)
Score: Weight / Rounds + Reps

Amaro 10'
10 step up over 50cm with 32kg dumbbell
10 sit ups
10 pull ups1

3 rounds
20 strict press @ 45lbs
20 toes to bar

Unbroken Test!!!

3 Rounds:

• Wall Balls @9kg

2 min rest

• Pull Ups

2 min rest

• Front Squat from the rack @ your own bodyweight (mine was 75kg)

2 min rest

Restart

Register reps for every movement and every rounds

Find your 1RM for the day
No more than 7 lifts

Then perform 3 lifts @90%