Hang Power Clean
6 x 2 Used 85lbs...didn't sux too badly
oly option
6 x 2 Squat clean from blocks (bar right above knee) 
Conditioning
In teams of two Worked with Amy, she is very nice
"Buy in": 75 cal total (as a team) on airdyne or rower (did Airdyne)
- then -
4 rounds (total reps per team) : We got 3
 - 20 x double kb clean and press
 - 20 Toes to bar
*1 person works at a time. Every minute on the minute, the person resting must do 6 burpees. 16 min cap Did lots of burpees...have to get better at these. :)

150 back squats @ 65lbs
50 front squats @ 45lbs

155lbs 3 reps squat
135lbs 5 rep squat

4 sets of 10 hack squats @ 135lbs
8 sets of 10 hamstring curls @ 40lbs
3 sets of 10 calf raise @ 80lbs

20 mins stair master

Baseline: Pre-SOP and box breathing, then ROM drills.

WOD: “Quatro Baseline” Complete 4 rounds for time…
500m row
40x air squats
30x sit ups
20x push ups
10x pull ups
Time: 33:48.4

Durability: 2 mile run @ recovery.
Time: 20:49.2

Active Stretch - super lunge, spider stretch, leg swing, arm dislocate, arm up bend

Dynamic warm-up

Skill work (Skill & Drill Handstand Holds, HSPU, Handstand walking)

WOD

As many rounds as possible in 12 mins of:
15 Box Jump 24/20″
12 Push Presses 95/65lbs
9 Toes-to-Bars

After Bash: 100 Hollow Rocks

I finished 5 rounds plus 7 reps.

I felt pretty good today. I'm finally getting back in the groove a bit. Since I've been traveling, etc. I still haven't been back into a steady schedule. Hopefully that will change this week. I need to squeeze in 4-5 days this week to get this initial soreness out of my system. I feel like I'm acclimating pretty well overall though. If I can get two full weeks in without missing, I think I'll be feeling back on track fully.

M/ 39/ 135 lbs/ 5'-6"
I did 10 rounds of: (at G.F. - 31 Cunningham)
10 KB swings (1.5 pood)
10 toes to rings
(my previous PR was about 10:57)
12:35 I went unbroken for all sets... that was good. I didn't warm up much, and I felt o.k... maybe I should have warmed up my lower back a bit more, but I was pretty much o.k. Still this WOD is a grip burner, but good overall as well.
I was feeling fine with the weight. I was just taking a little bit too long of a break between movements.
I did not warm up almost at all... I just wanted to get another workout in before leaving back home so I banged this out. I did the JT (21-15-9 HSPU, Ring Dip, Pushup last night)
Not too much post WOD stretching either. Just a little stretch and a hot shower.

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-balls 20pd (Reps)
Sumo deadlift high-pull 75pd
Box Jump 20″ box (Reps)
Push-press 75pd (Reps)
Row (Calories)

There is no additional rest between exercises.
Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

-Buy In-
3 x 12 Ring Rows

WOD
For Time:
21-15-9
Hand Release Push Ups
Overhead Squats (115/75)
5:23 RX'd
Immediately did 100DU's for time, finished just over 2 minutes.

-Cash Out-
Tabata Jump Lunges
20, 16, 16, 15, 13, 13, 12, 13
Immediately did 100DU's

For time:
30 GHD Sit ups
15 Snatch (115/80)
24 GHD Sit ups
12 Snatch
18 GHD Sit ups
9 Snatch
12 GHD Sit ups
6 Snatch
6 GHD Sit ups
3 Snatch

60#. May have been able to do 65#.

warm up:
run 800
50 elevated pu
50 situps
arm swings

WOD:
4 rounds for time
25 weighted box jumps (#20 med ball) - max exposion
1 min rest between rounds

-average per round: 1:27 per round
-average per rep: 3.48

Warm-Up: 400m run DROM 3 rounds:
10 Hollow Rocks
0:30 Handstand Hold
5 Burpees
0:30 Bar Hang
"Death by Power Clean:
1st Minute...1 Power Clean 165m/115w 2nd Minute...2 Power Cleans 3rd Minute...3 Power Cleans 4th Minute...4 Power Cleans ...continue through the sequence until you cannot complete the amount of reps for that minute then, 800m (4:21)