Pre-WOD:
3 Rounds of Floor Press "Lynne"
-Max reps body weight floor press
-Max reps pull ups

WOD - 20 Minute AMRAP:
-400 meter run
--30 Push Ups
--60 Flutter Kicks

Strength Circuit – 2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
10 Prone PPT pulses & hold last rep (10-sec)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

Shoulder Press 1x1x1x1x1 45x1, 55x1, 65x1, 70x1, 75x1, 77.5x1 (ran out of time to get to failure)

10 min AMRAP

5 Shoulder Press
5 Push Press
5 Split Jerk
15 Burpees

3 Rounds + 1

I did 55lbs. This is harder than it looks. Especially when you get to the shoulder press during the 2nd round. Need to work on form (don't bend over in push press when tired. Bend and go straight up).

Row 1K @ 80-90% effort
SCORE: 3:24

rest walk 5 min
AD 30 sec @ 90% AER
walk rest 30 sec x 20 sets
SCORE: 78 rpm each set

rest walk 5 min
Row 1K @ 80-90% effort
SCORE: N/A

Notes:
- record metrics for 1K rows to ensure both are same
- record rpm's per 30 sec piece for AD sets - straight sets
- no skill or additional work on this day please!

Ski

5 x 1000m

Rest 2 minutes btw. sets.
Results is average speed all five rounds.

15-12-9

Power Jerk 60/45kg
Ring Dips

10min amrap

20cal row
8 HSPU

I did a workout where you do a max weighted pullup x 5, then rest for 5 mintues, then do a max weight pullup x 3, rest 5 mintues and then do a max weight pullup x 1.
I hurt my finger/ hand initially warming up, but was able to just suck it up and do the sets. I did a lot of warm up sets because I was feeling a bit beat up and sore and didn't want injury. The weighted pullups felt good, and I could have done more sets, but that was not the point.
I was running out of time so I ran upstairs and did a quick midline MetCon to finish off.
good normal warm up
bodyweight x 10 super slow and strict
20 lbs x 6
30 lbs x 6
37.5 lbs x 5

45 lbs x 5
rest 5 mins.
60 lbs x 3
rest 5 mins.
72.5 lbs x 1
rest 1:30
75 lbs x 1
All good reps
Because my hand was a little injured, I did wrap my hand and then gripped more in my middle of the hand and used a bit more grip/ forearm.
I was trying to concentrate on squeezing and not exploding and getting a kip or anything like that.

Ran upstairs and did a couplet of:
10 rounds of:
10 GHD situps (on the med ball and the stall bar)
10 back extensions
(8:25)

I had to leave immediately as they actually closed the gym on me (early) and I ended up stretching after walking the dog. Drank a protein shake and a big salad.

FOR TIME
1 Burpee Pull up
10 KB Swings (80#/62#)
2 Burpee Pull ups
9 KB Swings
3 Burpee Pull ups
8 KB Swings
4 Burpee Pull ups
7 KB Swings
5 Burpee Pull ups
6 KB Swings
6 Burpee Pull ups
5 KB Swings
7 Burpee Pull ups
4 KB Swings
8 Burpee Pull ups
3 KB Swings
9 Burpee Pull ups
2 KB Swings
10 Burpee Pull ups
1 KB Swing

I used 44# KB and it took me 10 minutes

a) BS wk 4: 5×90, 115, 140
b) 6×1 snatch: up to 115#
c) FSx2 up to 185#
d) WOD 10 rd: DU for rep@30s on/of: 481 DU
e) 4×25 UB GHD sit ups, ~90s rest