10:00 am

A.
Gymnastics skills - 20 minutes
work on glide kip, pull-overs, bar muscle-ups,etc.

B.
Every minute, on the minute, for 12 minutes:

Odd minutes: 50 ft Bear crawl + 10 GHD Sit-ups
Even minutes: 15 Hip extensions + 20 Double-unders

2:30 pm

C.
Five sets of:
Muscle Snatch x 1 rep
Rest as needed

D.
Three sets of:
Snatch Pulls x 3 reps @ 100% of 1-RM Snatch
Rest 2-3 minutes

6:00 pm

E.

For time:
50 Kettlebell Swings (24/16 kg)
25 Chest-to-Bar Pull-Ups
40 Kettlebell Swings
20 Chest-to-Bar Pull-Ups
30 Kettlebell Swings
15 Chest-to-Bar Pull-Ups

Results:
A) Complete
B) Complete (all UB)
C) 135, 145, 150, 155, 160 (PR)
D) 280 X 3 sets
E) 10:47 (62 kb) - grip sucks. forgot to eat. woof.