Skill
Double under practice

Strength
3 sets of 3 ring dips

WOD Cindy
20:00 AMRAP
5 pull ups scaled blue band
10 push ups
15 air squats

"Cindy" - AMRAP in 20min. of:

5 pull-ups
10 push-ups
15 squats

Completed 12+15

In teams of 2

400 m run with KB - 12kg
30 KB snatches 16 kg
30 front squats 16 kg
100 double unders
60 KB swings 16 kg
100 double unders
400 m run with KB - 12 kg
30 KB swings 16 kg
30 KB snatches 16 kg

Back Squat 1RM Test - 220 PR

Then:
Run 400m with plate (45/25lbs). Accumulate 50 Overhead walking lunges at some point on the run. Break the 50 into as many sets as desired.
4:28

10 HSPU with bands
20 Box Jump (24)
30 Wall Ball (20/14)
40 Sumo Deadlift High Pull (75/45lbs)
30 Wall Ball
20 Box Jump
10 HSPU

Angie

Result: 18:07

10 hindu push-ups
10 elephant walks
10 man-makers

10-1 ladder

renegade row x 10
split jump x 10
piston press on cauldron x10
v-ups x 10

5 rounds

*400M Run
*18 Wall Ball 20/12#
*15 Toes-to-Bar

5 rounds, not timed*
3 bar muscle-ups
5 strict pullups
Max rep pullups

*round is terminated when you fall off the bar. Score = total reps

26-25-26-13-19