Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24 (MOD: 18")
1min sumo-deadlift high pull 115/80 (MOD: 35#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

133 (53 bj, 80 sdhp)
SDHP - add more weight next time, flew through them

EMOTM 12
minutos pares 3 deadlift (100kg)
Minutos impares 6 box jump aumentando altura (acabe con 30'' + 1 de 15kg y 2 de 10)
WOD
AMRAP 7
3 deadlift (RX 120kg, RX- 100kg, lo hice con 100kg)
6 burpee over bar
9 box jump 24''
(Hice 6 rondas + 3 box jump, 120 reps)

Strength: Front squat – Warm up then 5-5-5-5-5 (Increase the weight each round. The last set should be around 80-85% 1 RM).
95# x5, 115# x5, 115# x5, 125# x5, 135# x5

Stamina: Chipper, not timed:
30x front rack lunges @ 30# d-bells,
100x 4-count mountain climbers,
200m overhead carry (30# d-bells)

Strength
15min to work up to heavy Power Clean and Push Jerk

65, 85, 105, 115, 120

WOD
12min AMRAP
1 min ME SDHP (115/75)
1 min ME Box Jump (30/24)
2 min ME SDHP
2 min ME Box Jump
3 min ME SDHP
3 min ME Box Jump

RX. 82, 97

Strength

Front squats 5x3

*110lb sets
*found 130lb 1RM

WOD

3 mins on , 1 min off
4 rounds
3 burpee box jumps
6 pistol squats
12 db shoulder 2 overhead (6 each arm)

*used band for pistols
*20"box
*35lb db

A1. CGBP build to heavy single
A2. Strict CTB x 4
B1. 75% of A1 x 5 CGBP
B2. Strict pullup x 6 rest 1 min; 5 sets
C. 8 sets:
HSPU x 4-5
T2B x 10
1 Legless RC (only for first 4 sets)
Rest 1 min
D. 2 RFT
5 MU
10 Burpees (no jump)
15 Pullups
20 T2B
25 Rings Dips
30 HRPU
35 Hollow Rocks
40 Cal row

A1. 275
A2. Complete
B1. @ 205lb
B2. Complete
C. Complete
D. Power went off so no clock, around 17 mins though

Warm Up:
-12 TGU (6/6)
-24 Good Mornings
-36 Bridges (12/12/12)
-24 Grasshoppers
-12 Supermans

Pre-Wod:
5 rounds:
-2 Dead Lifts - worked up to 185#
-7 Box Jumps (30"/24")

WOD: For Time
-800 meter run
--30 Thrusters (#115/75)
-400 meter run
--20 Thrusters
-200 meter run
--10 Thrusters

Started with 75; changed to 65 on rep 33

Warm up - 2 rounds:
- 200m run
- 20 OH Walking Lunges
- 15 HRPU
- 10 Ring Rows

Strength / Skill:
- 3x7 Bench Press

WOD - 20 AMRAP:
- 2 MU (2 PU + 2 Ring Dips)- used band and box as mod
- 4 HSPU- used box as mod
- 8 KB Swings (70,53)(35#)

Front Squat - 135x5, 185x5, 225 for 5, 245 for 5, 275 for 2x2

Bench Press - 135x5, 185x5, 225x5, 245x5, 265x3, 275x1, 295x1,315 - guy touched the bar, doesn't count :(

Deadlift - 185 - 2x5, 225x5, 275x5, 315x3?, 365x4 singles

4x8 - Push Up & 100# Reverse Machine fly

Curls - 30x8, 35x8, 40x6, 45x5, 50x5, 55x2

Dips - 4x10

Leg Raises - 3x10

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (215 lbs)
Bench (135 lbs until 6 reps, then 125 lbs)
Clean (125 lbs)