3 rounds:
-1 pole climb(3m)
-3 front squats(50kg)
-20 burpees

Did

clean squats
Dips on boxes (can't do bars yet)

skill
DU

+

gymnastics

strenght
5 rep max (110 kg) + 3x5 strict toes to bar (with 3 minutes rest b/t)

WOD
20 minute amrap
400 m running + max bar muscle ups
( muscle ups: 5,5,3,4,3,3) + 200 m

not my favorite kind of wod!

3 box jumps 30

6 KBS 2

9 Push ups

Perform triplet of exercises as 3min AMRAP. 5 rounds.

Start counting each round at the rep you left off with in the previous round.

Afterbash: Mobility- The “Bretzel”

50 situps
50 double-unders
50 situps
50 walking lunges (25 each leg)
50 situps
50 burpees
50 situps

Warm up met
Press, push press, jerk
Passthroughs, ovrrhead squats

Jerks in 2 &1 up naar 70

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 24"/20"
12 Push Press #115/75
9 Toes-to-bar

7 rounds + 7 reps

For Time
100 slamballs

4:19

Eight rounds for max reps of:
95 pound Hang power clean, 20 seconds
Rest 10 seconds
95 pound Push press, 20 seconds
Rest 10 seconds

51 Hang Power Clean
31 Push Press

Guess where I need work?

Annie
For time do:
Double Unders and situps
50-40-30-20-10