10 hspu
15 deadlifts 250
25 box jumps 30"
50 pull ups
100 wall balls 20
200 double unders
200m lunges with 45 lb plate

Box Jump
Jumping Pull Ups
KB Swings
Walking Lunges
K 2 E

Push Press
Superman's
Wall Ball Shots
Burpees
DU's

*50 of everything

Strength/Skill

pull-up/muscle-up progressions----Worked on kipping, false grip ring dead hangs/pull ups.

WOD

5 rounds for time of/20 minute cap:

10 DB burpee clean and press (40#/25#)
20 box jumps (24"/20")
30 double unders/100 single unders

Rounds: 4+8 in 20 minutes
Only scaling was single unders.

20min AMRAP

Run 400m

Then,

3 rounds of

5 Pull ups (MOD: Purple Band)
10 Push ups
15 Squats

One round= The 400m run AND 3 rounds of 5 pull ups, 10 push ups, 15 squats.

3 + 66

WOD - For Time:
- 1000m Row or 1200m Run (I ran)
- 80 Air Squats
- 60 Sit Ups
- 40 Push Ups
- 20 Pull Ups (3 kipping/17 jumping(negative))

AMRAP in 20 minutes of:

Double-Under x 20
“American” KB Swing (53/35#) x 20
Burpee x 20
Score is total rounds + reps.

4rds + 5 DUs

12 Deadlift 275#
12 Burpees
25 Double unders

7 Muscle Ups
14 Thrusters 105#
21 Toes to Bars

CrossFit hiatus over!

Something simple to get back on track:

10-8-6-4-2
Chest to Bar Pullups
5-4-3-2-1
155lb Clean

5:45

skill
5-4-3-2-1
strict toes to bar (30s rest b/t sets)

Workout
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

i used 80kg for the front squats which made them pretty difficult, with one failed attempt of power clean on the 2nd set of front squats.