Pre-WOD
20 minutes to work up to a Heavy Snatch- 145 split snatch

8 Minute AMRAP
-8 HSPU
-8 KB Swing (#53/35)
-8 Box Jump (24",20")

After Party: 100 Sit Up (as fast as possible)

Completed 4 full rounds plus 11 reps

Started with box jumps

6 rds: 24x squats, push ups, lunges, run 400m

21-15-9: 95lbs Thrusters, pull ups

Pre-WOD
20 minutes to work up to a Heavy Snatch (175)

8 Minute AMRAP
-8 HSPU
-8 KB Swing (#53/35)
-8 Box Jump (24",20")

6 rounds

After Party: 100 Sit Up (as fast as possible)

For time:
30 HSPU
40 Pushups
50 KB swings 1.5 pood -> sub'd squats (no KBs or DBs)
60 Situps
70 Burpees

17:23

HSPU were hard. Knocked first 15 out pretty fast, but was down to one at a time by the end. Burpees, as always, were tough.

every minute on the minute do 10 d/u's then as many burpees as possible. You are finished after you complete 100 burpees.

3 rds
30 double-unders
5 front sqats @ 110
20 box hops @ 24"
15 KB swings @ 25
5 straight pullups

Finish with 5 extra pullups

5 x 5 push press 45 lbs

9 min AMRAP

3 ring rows 3 box jumps
6 ring rows 6 box jumps
And so on

Team of four 300 cal airdyne challenge

Worked on snatches bar and 65 lbs

Find 1RM of back squat
Ended up on 345# PR

Then did 8 muscle ups.

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