Gymnastic Conditioning
For Time (10 Minute Cap):
30 Bar Muscle-ups

On the Minute (Starting on the 0:00) – 30 Double Unders

Snatch warm up

5x every 30s 6-10 burpee over bar

5x every 30s 7-10 front squat 50% max

4x every 30s max cal row rest 10s

4x every 30s 8-10 stoh 50% max

4x every 30s 6-8 wallball

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

I sucked today. Angie is not my strongest workout anyway and the hand-release destroyed me.

5 X 3 Dead Lift

WOD:
10 Minute AMRAP

5 Dead Lift (275/155)
10 Toes To Bar

5 X 3 Dead Lift

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (275/155)
- 10 Toes To Bar

For Time:

Front Squat(135/95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10

"Filthy Fifty"

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Wallball 20 lbs / 14 lbs
50 Burpees
50 Double unders

45 min
1 min walk / 2 min run
6.6 km, 6.51/5.06 min/km
135/164

For Time:
Front Squat(135/95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10

Wow. I shouldn't have worked out today. Rest time.

Handstand Holds/Walking
Max Weight Overhead- Push Press/Joint
2 minutes cumulative L-sit