Morning workout.

Gymnastics warmup

WOD '666'

6RFT
6 x muscleups (red band - need to focus on the 'headbutt')
6 x pushups (20" box)
6 x strict pullups
6 x pistols
6 x wallballs (20lbs)
6 x squat jumps (20" box)

Felt tired and a bit rubbish. Then Brian pointed out 36 muscleups.

Morning session. Still very sore from 'Angie' on Friday - particularly chest, shoulders and forearms.

Warmup - 400m run, wheelbarrow lap, 10 chins, 10 pressups

Strength:
3x6RM Sumo deadlift - 100Kg. Felt about right, tho a little rusty
3x6RM push press - finished on 60Kg, which is about right.

WOD AMRAP 10 minutes
7xHSPU
12xL pullup.

Did 2 laps and 10L pullups. Used pink bands for the HSPU, which was about right. I had to do L pullups in singles.

Finished on 2minutes kettlebell swings, using 24Kg. Weight was about right.

All done with a bit of a late night/hangover:

Strength:
3x15 front squats (I stuck to 40kg. Still working on technique)

WOD:

"Angie"
100 x pullup
100 x pressup
100 x situp
100 x squat
for time.

Did 23:37. Mid-table, but I really want to be sub-20 minutes.

Monday lunchtime (overslept for morning session)

Strength:
3x6RM front squat (used 40Kg here, but technique not good enough yet. Need to rotate shoulder forward and rest bar on delts and fingertips, rather than wrist/palms

3x6RM Weighted pullups - 7.5Kg seems about right for overhand grip

WOD:
For time,
Run 1600m
30 Bodyweight squat (85Kg for me)
Run 1600m

Finished 18:00 dead. Leg's very tired - right on the edge, I'd say. No injuries, though.