Warm Up -
Run x 800m
Row x 1000m
Sit-ups x 20
Squats x 20
Box Jumps x 20 (12" box)

WOD for time
Run x 800m
KB Swing (2 pood for Rx) x 28 -26lb
Strict Pull-ups x 28 - used green band. Could do two in a row then had to rest and reset
KB Clean & Jerk (2pood for Rx) x 28 (I did Swings) -35lb
Strict Pull-ups x 28 - same as above
Run x 800m

HR MAX -180
HR AVG - 131
951 Cals
22:06 in the zone - 144-161

3 rounds for time of

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

Then, practice SLIPS for 20 minutes.

For Time:

-30 Burpee Challenge

Post wod not for time:
5 rounds of:
5 push press (worked up to 195)
5 strict pull ups
5 hspu
10 ring rows

Complete as many rounds as possible in 15 minutes of:
10 Dead hand knees to elbows
20 Wall ball shots, 20 pound ball
Run 200 meters

4 rds + 4 Wall Balls

3 Rounds:

10 DL #315/210, Mod#135
10 KB Swing #53/35, Mod#35
400M Run, Mod 400M Row

4 Sets of 4 Reps 1 min rest

Cleans 195-195-195-195
Bench Press 245-245-255-255

center-home

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

11:53

5 rounds
7 squat clean @50kg
21 hr push up

for time
100 squats
50box jump