4 sets:

10 Romanian Deadlift Holding 2 Dumbbells @2111 Tempo

10 Kang squats. Slow and controlled. https://www.youtube.com/results?search_query=kang+squat

Saturday

Pre-WOD:
Work Up to a heavy set of 3 O/H Squats

WOD - 10 Minute AMRAP:
- 3 Muscle Ups (3 Pull Ups/3 Ring Dips)
- 6 O/H Squats (#125/85)
- 9 Box Jumps

First time working OH Squats this year since being hit with xmas flu & gout attack. No excuses :) did my best and happy to get back to the movement. For sure on my "master this" list in regards to this movement. Good crew in class, great coaching as always!

"ANNIE"
For time:
50 - 40 - 30 - 20 - 10
- DU.
- Sit ups.

3x3
80-82,5-85%

Total 60min
2000m row
A.
For times:
Run 2400 Meters > row 2500m
Result: 11.00.2, 2.12.0/500m, 163/177
Rest exactly 6 minutes

Run 1600 Meters > row 1500m
Result: 6.19.8, 2.06.6/500m, 171/183
Rest exactly 4 minutes

Run 800 Meters > row 1000m
Result: 4.04.4, 2.02.2/500m, 176/189
Rest exactly 2 minutes

Run 400 Meters > row 500m
Result: 1.55.9, 1.56.0/500m, 176/189
Total 36.00, 159/189

B.
10 min of walking on treadmill

2 rounds of
5 deadlift 90kg
10 Box jump 75cm
then
2 rounds of
10 deadlift 75 kg
15 Box Jump 60cm
then
2 rounds of
15 deadlift 50kg
20 box jump 50cm

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (43 / 29kg.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats ( 43 / 29kg.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (43 / 29kg.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds