10 Handstand pushups...I did 5 wall walks and 5 pushups
20 Deadlift (250/175#) I did 175#
30 Box jump...did baby box :(
50 pull ups..I did 25 banded (green band) and 25 ring pullups
100 Wallball (20/14 lbs) Used 14lbs
200 DU's or 600 single jump rope...I did 600, it felt like a million gotta get those DU's under control. :)
Run 400 meter with 45/25 lbs plate...used 25 and walked alot.

REHAB #6: still nursing my lower back pull
Five rounds for time of:
Underwater swim 25 yards
50 Squats
You can't swim at all above the water.. whenever you pop up you must not continue on horizontally. Pop back down and continue.. take as many stops as required and as much time as required.
I felt pretty good overall. I did not go out all guns ablazing and the back felt pretty good on the higher rep air squats. I was going FULL ROM for almost every rep.
For me the most time by far was spent on the air squats. Each swim didn't varry too much. The air squats were taxing though. Felt it in my quads a bit.
I did a warm up for about 20 minutes and then went down and just did the workout in about 10 minutes.. maybe a few seconds less.
Good WOD.
I took a steam, streatched out in there and then a long hot shower.
I'm still going to take it a little easy but add weights and slowly ramp back up.

111 burpees for time

Warmup:
400m Run
30/20/30

Equipment: BB: 95

WOD:
5 Rounds

Run 400m
Power Snatch: 15

Power Hour:
FSQ: 245x3 245x3 250x3 260x3 270x1

Warmup:
3 Rounds of:
- 50 jump ropes
- 10 Pushups
- 25 Squats

WOD:
For Time -
- 75 4-count Flutter Kicks
- 75 4-count Mountain Climbers
- 75 Leg Raises
- 50 4-count Flutter Kicks
- 50 4-count Mountain Climbers
- 50 Leg Raises
- 25 4-count Flutter Kicks
- 25 4-count Mountain Climbers
- 25 Leg Raises

Did 5 unbroken triple unders today.

5x5 bench press: 135 - 155 - 185 - 195 - 205
then, do this wod
21-15-9 of push ups & box jumps. Finish the wod with a 400m sprint.

3 x 18 min. EMOMs, complete with just enough recovery time in between, like 4-5 minutes.

18 min. EMOM: odd - 3 Power Cleans 225#
even - 6 GHD

18 min. EMOM: odd - 3 Squat Cleans 205#
even - 9 sit ups

18 min. EMOM: odd - 3 Squat Snatch 135#
even - 20 sec. AirDyne moderate

10 Ring Dips
10 Side Ups
10 Thruster 25#DBs
10 Bosu Ball Hand Walk

circuit

rope climb
kettle bell - 35lb
dips - purple band
wall balls - 15 lb
hollow rock
tire hammers
tire flips

1 minute each, 3 rounds

Strenght
Smolov 2/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes
Did Not Do: I decided to work out @ home today and I don't have a squat rack at the house. I did some research and found out that you can actually build a simple squat stand w. some wood, concrete mix, and a pair of buckets. I might be doing this soon.

BBG
1) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
Max: 165

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
Max: 235 (Previous 1rm w. squat clean. Progress!)

WOD (From CrossFit.com)
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
Score: 360