Rainy Day Pumps

WOD:
10 min. Practice Freestanding HSPU
3x8 Strict Pull-Ups (slow to med. tempo)
3x8 Strict Ring Dips (slow to med. tempo)
3x8 Sotts Press @20kg Bar
10 min. Practice Handstand balance w/ wall's help

LPO 113

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @95kg
2 Power Cleans-2 Power Jerks @100kg
(90kg-100kg-95kg-100kg-95kg-100kg

4x3 Snatch Pull (no high pull) @110kg
5x4 Front Squat @110kg
5x3 Deadlift @150kg

Father's Day WODzinho

WOD:
3x5 Wtd. Pistols @18kg

For Time, 10 min. time cap
200 Double Unders
40 Strict Ledge Pull-Ups
40 Strict HSPU

262 Reps

Short Holds, The Before Videos

WOD:
5x 20 sec. L-Sit (lost some strength here)
4x10 Bridge-Ups
8 min. Practice Back Lever (tuck)  video
8 min. Practive Bar Pull-over to Front Lever (tuck)  video

LPO 112

WOD:
6x4 Hang Power Snatch @60kg (alternate above knee, below knee, above knee, below knee)

3x2 Cleans-2 Split Jerks @90kg
    2 Cleans-2 Split Jerks@100kg (6 total sets alternating weights 90-100-90-100-90-100)

4x4 Front Squats @110kg
4x3 Snatch Pulls @110kg
4x3 Deadlifts @140kg

LPO 111

WOD:
3 sets of each:
3 Power Snatch-3 Snatch Push Press-3 OHS @60kg
2 Power Snatch-2 Snatch Push Press-2 OHS @65kg
(60kg-65kg-60kg-65kg-60kg-65kg)

3 sets of each:
3 Power Cleans-3 Power Jerks @85kg
2 Power Cleans-2 Power Jerks @95kg

4x3 Snatch Pull (no high pull) @110kg
5x4 Front Squat @100kg-105kg-105kg-110kg-110kg

Back to Rio

Warm-Up
3 Rounds-
1 min. Single Unders
1 min. Double Unders
1 min. Triple Unders

WOD:
5 Rounds: In 2 min. complete 3 Bar Muscle-Ups and 6 HSPU (strict)
no rest
5 Rounds: In 2 min. complete 8 Toes to Bar and 8 Dips (strict)