AMRAP in 10 minutes
3 Muscle-ups
7 Burpees

OR
B1. Muscle-up Progressions 3x3
B2. 75 Burpees for time

AMRAP 20:
15 Power clean, burpees over bar
12 s2o, ttb
9 front squat, hspu (sust:4 wall climb+6 push-up)
6 thruster, ctb
3 squat snatch, bar muscle-up (body blaster:burpee+pull-up+ttb)
1st round 50/40kg
2nd round 60/50kg
(hice 174reps, me faltaron los snatch y los bar muscle-up de la 2ª ronda. lo hice con 40kg la primera y 50 la segunda, an la segunda ronda hice los wall climb y los push-ups en vez de los hspu)

pullups-pushups-squats in 20 minutes
10-20-30
15-30-45
20-40-60
25-50-75
30-60-90

had 8 squats left in the fourth round

Strength
5x3 Front squat
Then ME @ 80% 3RM

85, 105, 115, 120, 125. 11 reps @ 100#

WOD
7min AMRAP
7 Wall balls (20/14)
7 T2B
7 HR Push-up

Knees. 5 rounds + 12 reps.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Pole Vault Sprinting Drill (high kneesx2, B-skipx2, straight-leg boundsx2, walking skipsx2)
Pole Vault Plant Drill
Lots of Pole Vault Takeoffs (12-step)
4x80m Strides (short rest)
Gymnastics (Glide Kip, Handstands, 5-4-3-2-1-10 Weighted Pullups 10kg, 15kg, 20kg, 25kg, 30kg, BW)
Some Jumping Rope + Static Stretching (Cooldown)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
I completed it all in just under 20:00
Good WOD.
This is only 20 rounds of Cindy worth of work in 20 minutes, but in this format it was a lot harder and I was forced to take time to rest and break up some higher rep sets into smaller serts with short breaks.
I liked this variation. I need to work on my pushups as those were the part that made me take the most breaks. I kept on plodding through the squats and the pullups were fine as well.
The pushups required me to take breaks and rest occasionally.
I did this in the morning and I was sore from the DL/ Bar MU WOD I did yesterday, but glad I did this to ensure i longer rest before my next WOD.

Strength:
Press 5-5 50-60% (40kg)
Push press 5-5 70% (50kg)
Push jerk 5-5 80% (60kg)
WOD
10 to 1 (13min. cap)
s2o 40kg (Rx+: 50kg)
pull-ups (Rx+: ctb)
over box jump (Rx+ jump the whole box)
(09:27 Rx, esto es con 40kg, pull-ups y over box jumps)

1RM Sumo Deadlift - 465#
Bench Press 6x2 @ 225# (only 1 rep on last set)
Close Grip Bench Press 3x20 @ 115# (last 2 sets = 10 reps each)
3 Rounds for max reps
1 min BJ Overs
1 min TTB
1 min DL @ 225#
1 min Rest

WOD 1 (7th place)
10' AMRAP
50 KB Swings, 70lb
Then:
Swim, 25m
15 SA DB Snatch, 30lb
Swim, 25m
15 SDLHP, 70lb
200m run
15 Goblet Squats

@ 131 reps (1 + 200m run)

WOD 2 (2nd Place)
10' Snatch Ladder (Max at 220lb)
Then 5' of
EMOTM 5 OTB Burpees
115lb Thrusters

@ 220lb Snatch to 6 OH squat = 220 + 60 = 280lb
+ 32 reps of thrusters at 2lb/each = 64
= 280 + 64 = 344lb

WOD 3 (4th Place)
10' AMRAP
12 Weighted Step ups, 135lb, 20"
15 CTB
20 Box Jumps, 24"
80 yd sled pull, 90lb

@ 119 reps

Warmup
KB Complex
30s each: Russian KBS, American KBS, goblet squat, alt one arm KBS, push press. Light KB (35/26)

Strength
12min EMOM
1 deadlift + 1 hang clean (power or squat)
85 (2), 85 (2), 95 (2), 95 (2), 105, 105, 105, 115, 115, 120, 120, 120 (PR)
Worked on fast elbows.

WOD
5RFT
21 Sit-ups
15 Box jump overs (24/20)
9 Power snatch (115/75)

65#. 13:26. Snatches felt good - much better than before at that weight.