For time:

Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

For Time:
-9-7-5-3-5-7-9

-Thruster (115/85)
-Pull Up (jumping)

Pre-Wod: 5X3 Power Clean (135, 135, 155, 155, 165)

WOD: 3RFT
- 400 Meter Run
- 12 Dead Lift (225#)
- 21 Box Jump

Post-Wod: Threw in some HSPUs for a little extra: 2x10

Skill Training

Abs
Handstands
AMRAP 6 min:

200m run
5x 10 sec handstands
10 sit-ups
20 air squats

Strength: 5X3 Power Clean: 225 lbs for touch and go three.

MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (225)
-21 Box Jump (24")

For time:
30 C&J 60kg

Endurance
4x600m run (2 mns b/t each run)
2:18 - 2:18 - 2:21 - 2:27
times were consistent. I am pretty pleased with my running today.

Skill
3x20 weighted pushups 10kg (60s b/t sets)

Strength
5x3 overhead squats 52.5kg (3 mns b/t sets)

skill
max pullups 34 (PR)

strength
5x1 3 position snatch 50kg (60 s b/t sets)

WOD
Three rounds for reps of:
1min T2B
1min HSPU
1min KB Swings (28kg)
T2B and HSPU are my two most weak movements so my score wasn't that good.

3 x 5

3 x 5