Nice to see the Crossfit Endurance training kicking in - I think this was at least 2 minutes faster than my first 5k.

Almost shaved off a minute from previous time

10 Minutes AMRAP

10 Clapping Push Ups
10 HSPU
10 Ring Push Ups
10 OH Walking Lunge (Rx 45/25)

This was a struggle tonight. I obviously have some work to do to get back to where I was in February.

D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

Opens WOD 11.5

AMRAP in 20 minutes

5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14lbs to 9′ target)

Deadlift
3-3-3
21 DL
400m Run
... 15 DL
400m Run
9 DL
400m Run
Use 50% of 1RM for DL (103#)

Strength:
A: 6x 12 bend over KB row 24kg
B: 6x3 ring pull ups(1-3 with 24kg, 4-6 with 16kg)
Skills: EMOM for 8min
A: 30” hand stand hold
B: 35 DU

WOD: 3 rounds for time
75 DU
40 AbMat situps
30 KB swing 24kg
20 WB 20lbs
15 hang power clean 2x24kg KB

50 ring dips
50 squat cleans @ 52,5kg
50 ring dips

deadlift