Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Post rounds completed to comments.

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Pack:
Complete as many rounds as possible in 20 minutes of:
11 pull-ups
2 deadlifts, 225 lb.
10 handstand push-ups (scaled)

Post rounds completed to comments.

Compare to 120225.

8 rds + 10 pull-ups

Last time (scaled to 8 HSPUs per rd) 120225: 8 rds + 11+2+3

Should have checked how I scaled last time - HSPUs became a time sink pretty quickly. First 4 rds were done feet on wall, facing wall, hands 12” out, toe assist. Last 4 rds I started on wall but hands about 24” out and did what I could (5-4-4-3), then did the remainder with one foot on a ledge about 40” high, other leg straight up overhead. DLs were fine. Pull ups kipped, unbroken first rd, 8-3 for most, 7-4 for a couple.

Before: 500m run, dyn WU, quad rolling, day 3 of pushup challenge (just decided to do this last night so did six total, going to try it for two months)

MOW: 3x20 sec ea arm overhead KB hold 1.5 pd :10 rest

S/T: deadlifts 5x5 85% (or work up to it)
135x5, 185x3, 225x2
275-285-295-305 x5 (ran out of time for 5th set)

CF Open
2013 272nd out of 2285 complete scores (11.9%) worldwide, 24 out 158 complete scores in region (15.2%)
2014 812th out of 3218 complete scores (25.2%) worldwide, 65th out of 213 complete scores in region (30.5%)

Not sure how much of my decline is due to an injury plagued year, stiffer competition, getting older, my own motivation problems, or all of the above, but not at all happy with this.

44 x 10
88 x 10
132 x 5
154 x 3
165 x 3
170 x 3 missed 3rd rep
170 x 3
170 x 3
170 x 3 Body weight dips 272.25 bodyweight
dip x 15
dip x 15
dip x 15 http://vimeo.com/90869279

Before: 500m run, dyn WU, quad rolling, day 3 of pushup challenge (just decided to do this last night so did six total, going to try it for two months)

MOW: 3x20 sec ea arm overhead KB hold 1.5 pd :10 rest

S/T: deadlifts 5x5 85% (or work up to it)
135x5, 185x3, 225x2
275-285-295-305 x5 (ran out of time for 5th set)

Before: 500m run, dyn WU, quad rolling, day 3 of pushup challenge (just decided to do this last night so did six total, going to try it for two months)

MOW: 3x20 sec ea arm overhead KB hold 1.5 pd :10 rest

S/T: deadlifts 5x5 85% (or work up to it)
135x5, 185x3, 225x2
275-285-295-305 x5 (ran out of time for 5th set)

Run ... WU: 800m, then, 8 x one rock song (3 to 5 min) at 7,5 to 8 mph/ 2 min R.I. / cd: 800 m
A total of 6 miles

Then

3 x 5 dips (with 19, 14 and 12 lbs assistance)
3 x 5 unilateral leg presses
3 x 5 unilateral trae kicks
3 x 5 x 95 lbs bench presses
3 x 5 x 115 lbs bench presses