CF Open WOD 13.3

12min AMRAP
150 Wall Ball
90 Double Unders
30 Muscle Ups

Made it to 5 muscle ups

Push Press

Snatch practice
20x bar only
5-5-5-3-3-3-1-1-1

Clean&Jerk practice
20x 40 kg
5-5-5-3-3-3-1-1-1

"Onerous"
Pre-WOD: 5x3 Back Squat - 225-385#

WOD - For Time 20Min Cap:
10 Rounds of the following
- 15 Wall Balls (20#,14#) - 20#
- 3 Clean & Jerks (155#,105#) - 155#

Wendler Strength:

Bench Press - 5x210, 3x 235, 1x260
Hang Cleans - 5x175, 3x 200, 1x220
Deadlifts - 5x355, 3x405, 1x435

Double Unders - 30x9 = 270 (set done between each lifting set)

Metcon:

500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 18:25

Warmup
Partner EMOM
4 Burpee box-jump-overs
Switch every 30s. 3 rounds

WOD
500m row
30 KBS (70/53)
20 T2B
10 Burpee box-jump-overs

44#, K2E. 26:34

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Pre-WOD:
- Work up to a heavy snatch; power or squat
80# trying to get 85#

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch 65#
- 50 DUs between each set - Burpee/singles mod

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups 25#
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted
Completed on GHD

Pre-WOD:
5x5 Back Squat- 135# for 5

WOD:
- 10x25M XPO Sled Push
- Planks; Waiting between sets
- 5x25M Heavy Farmers Carry- 70#

Partner WOD
26 minute AMRAP

Run 400 meters
Hang clean and jerks

Run 400 meters
Back squats (from ground)

Run 400 meters
Burpees

Run 400 meters
Double unders

Used 73# bar