3x3x3x3 Shoulder Press 30-45-45-45-50

"Grace"

30 Clean and Jerk @ 95 for time. <--65#

For time,

4 rounds

8 Floor wipers 115/85

8 Burpee box jumps 24/20

8 KBS 2/1.5p

8 Goblet squats 2/1.5p

8 Ring dips

8 Power snatch 115/85

Like this birthday workout much better than the last one

4 Rounds

10 Chest to Bar Pull-Ups <--regular pull-ups

30 Push-Ups

30 AbMat Sit-Ups

I missed the original wod, and made it up on Oct 3rd.

1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) [85lbs]

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press [115lbs]

5 CTB pullups on the minute for 15 minutes

Skill
MUs + DUs + HS holds
Gotta work on muscle ups.

Strength
3x5 Shoulder Press 50kg (3mins rest)
12-9-6 40kg (1min rest)

WOD
9-6-3 reps for time of:
Thrusters (50kg)
Muscle ups
I did a lot of failed reps in the muscle ups due to lack of coordination because of fatigue.
I will start incorporating muscle ups once every week into my WODs!

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up - max was 5 strict pull ups each time
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set) (135, 185, 205, 225, 225, 245, 245)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)

4 Rounds
AMRAP 30sec
Rest 30sec

A. Med Ball Cleans
A. Hand release Push Ups
B. KB Thrusters 12kg
B. Toes 2 Bar
C. Burpee Box jump
C. Sandbag Clean

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
+195-210-215-235-250-210

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
+165
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.
+115

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%
+ 225-235-250 (based on 315)
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders

+09:20

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

2x PU/dip
40# db press
70# db swing
2 PU + 2 dip + 2 PU