High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
140-150-160-165

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean) 135#
6 Box Jumps 36/30″ 15 planks
12 T2B
Sprint 100m shuttle
3 Hang Squat Cleans @ 80% 115#

Rest 1:1

Push Jerks
15 minutes to work up to a heavy single

Front Squat
5 @ 50%
3 @ 70%
3×3 @ 80%

WOD
8 Minute AMRAP
10 Box Jump
5 Handstand Pushup

1 x Rep Consists of:
Burpee onto tyre
Jump into tyre and back out
Flip Tyre
Jump into and over the tyre
Feet on Tyre and hands on ground - push-up
Feet on Tyre and hands on ground - push-up with hand hand on shoulder
Feet on Tyre and hands on ground - push-up with hand hand on other shoulder
Feet on Tyre and hands on ground - push-up

The move above counts as 1 rep. Do 5 reps per set x 5 sets.
Between each set do shuttle runs touching the ground 10 times.

FOR TUESDAY!!!
WOD 130126:
With a 40 minute running clock…
(minutes)

(0-1) 1 minute ME Muscle-Ups

(1-2) *Rest 1 minute.

(2-9) 7 minute AMRAP of:

75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#

(9-10) *Rest 1 minute.

(10-11) 1 minute ME Muscle-Ups

(11-12) *Rest 1 minute.

(12-19) 7 minutes to establish a 1RM Front Squat
(Hit new pr.. 165:))
(19-20) *Rest 1 minute.

(20-22) 2 minutes ME Muscle-Ups

(22-23) *Rest 1 minute.

(23-30) 3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#

Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.

(30-32) 2 minutes ME Muscle-Ups

(32-33) *Rest 1 minute.

(33-40) 7 minutes to establish a 1RM Jerk (racks or blocks may be used)
(135.. Same as previous max)
Please post data from each evolution.

Had to scale MU:( 3 pull-ups, 3 ring dips)

This was just a burner after doing 2 WODs
I actually felt this one the most the next day.
I was keeping super long and keeping my legs really straight.

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four hand release burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four hand release burpees. There is a 15 min cap.

*****Notes: I started off with 95# and ended up scaling down to 65# half way through the push jerks. OHS were rough. Towards the end the Burpees were taking me around 25 seconds to complete. We did Hand Release Burpees

Every 3 min for 3 rounds

30 DU + 1-3 ring MU / 5 jumping MU

3 min rest

Every 3 min for 3 rounds

30 DU + 5-10 m handstandwalk

Deadlift
3-3-3-1-1-1 
*use this time to find 1RM for gym competition (310)

For time:
5 rounds
15 walking lunges with barbell in front rack (95/65)
30 double unders (sub lateral jumps)

I wanted to get a workout in this weekend, but in all honesty not at the price of not doing all the fun, active stuff we did this weekend, plus the yardwork was some decent sweat work.
Mowing and bagging a ton of leaves was some good early sweat work.
Nice relatively short hike at Cat Mountain with family, probably about 4 miles total. Great hike and beautiful at the top. Only about 30 minutes away.
Post hike the kids and I went to the Y and we swam for about an hour.
Then grilling and chilling together.
Great weekend and great day.

Pre-Wod:
-5 X 2 Back Squats (155, 175, 195, 215, 225)

15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
For Example:
Minute 1: 15 Burpee
Minute 2: 8 Roll Outs
Minute 3: 10 Thruster
Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
Minute 5: 20 Sit Ups
Minute 6: 15 Burpee
Minute 7: 20 Sit Up, 20 Push Ups
Minute 8: Dead Lift, 20 Push Up
etc

135 might have been a mistake..... I worked until the end but failed multiple of the movements