Pre WOD
Work on Mobility
Sled push 3 rounds
Roll
PVC

WOD For time
21-15-9
HSPU (first set did handstands, second 2 I did pike on box)
Ring Dips (resistant band)
PU

PostWOD: 100 situps or 50 GHD (did GHD)

Thruster 25 kg
Pull-ups (black band)
21-15-9 reps

10 x 3 DL @ 100k

then

30 DL @ 85k
75 Box Jumps
Carry 2 x 20k plates 600m

then 2 x 50 Abmat situps, 50 back extensions

Pre-WOD
15 minutes of mobility work

JT
21-15-9
HSPU
Ring Dips
Push ups

Post WOD
100 situps or 50 GHD

5 rounds for time of:
20 Burpees
5 Rope Climbs
20 Air Squats

Timecap: 25:00

Result: 4 rounds + 3 burpees

400m run 20k military press, 15 clapping push ups, 400m run

for time

5 round of
10 hand release pushups
7 handstand pushups
200m run

Buy in 100 Double Unders (300 singles)
Then 3 rounds:
28 T2B
1 Rope Climb
20 Wall Balls
13 Hand Release Push Ups

Pre-WOD
5 X 3 Back Squat

For Time:
50-40-30-20-10

Air Squats- No Hands, Burpee Penalty
Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

Post WOD:
4 X 200 Meter Run
1:1 -Partner

400 Imported.

"JT"

For time of:

21-15-9

Handstand push-ups - 2 mats
Ring dips - off GHD
Push-ups -rx

cash out:
25 no momentum hip extensions
50 air squats
50 K2E from the floor