Pre-WOD:
10x3 back squats @ 60% of your max. (225#)

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

I choose Option A.

4 X 8 Bench Press @ 65% (165#)

4 X Max Effort Ring Dips

4 X 400 Meter Run (Rest 1:1) - I Rowed instead.

50 GHD or 75 Weighted Sit ups

12 min AMRAP of:
50 Squats
30 Pushups
15 Pullups

3 rounds + 7 Squats

12 min AMRAP:
50 squats
30 push-ups (girl)
15 pull-ups (chair)

2 rounds plus 10 push-ups

Renegade Row 25#
Bench Single Arm 45#
T2B
Chin-up
KTS

75 RFT
Power Snatch

Abs
1 min of each:
Hollow body rocks
Sit ups
V ups
Sit ups
Tuck ups
Sit Ups

5 RFT
10 sec L Hang
20 Mountain Climbers
30 double unders
8:30

Afterwards did open gym and got my first one handed handstand!

2000m row 6:57 go to 7 damper

375# Back Squat x 8
165# Press x 8
449.5# Dead lift x 8 go to 455#
230.5# Bench Press x 9 Go to 234.5#

PL/PS/SU routine

15 mins
800m row
50 Situps
75 Wall Balls @ 20
80 Swings @ 24

15 Minute AMRAP

4 Thrusters #95
15 Box Jumps 24"
9 Pull-ups