Skid Row

AM:
10 min. MWOD
15 min. practice: Butterfly Kip and L-Sit
5 min. MWOD

Check this out- https://www.youtube.com/watch?v=UabNwmk0oUM&feature=related

I keep at least a 3 hr window between workouts when doing 2 sessions

PM:
10 min. Trigger Point
Burgener Warm-Up
20 50lbs Hang Power Clean (rest 1 min.)
20 50lbs Hang Power Snatch (rest 1 min.)
20 50lbs Thrusters

WOD:
5 Rds of 3 min. Intervals
75 Sumo Deadlift High Pull @22.3kg/50lbs
Max Hand Release Push-Up w/ rest of 3 min.
Rest 1 min.
Post each round

Post:
2 Rds:
50 ft. Duck Walk
50 reps jump rope pose drill
25 Superman Rocks
20 Scorpions

2 min. Barbell quad smash each leg
2 min. in bottom of squat

Matt B: 20 PU-18PU-20PU-10PU-17PU Total 85 Hr Push-Ups

PS-Sumo Deadlift High Pulls w/ 45lbs are the sub for a C2 Rower, here is the breakdown...
50 SDHP=500m Row
100 SDHP=1000m Row
200 SDHP=2000m Row