Lift
3x5 185lb back squat
4x3 115 lb press

pack from brandx
35 reps
ring dips
85lb squat clean
ring dips

CLEAN 1 RM

Group warm up, then,

40 Double unders
5 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats)

40 Double unders
3 Rounds of “Cindy” (MOD: purple band)

40 Double unders
1 Round of “Cindy” (MOD: purple band)

40 Double unders

15:58. I really wanted to Rx, didn't happen. I did the pull ups for the first 5 rounds of Cindy (mostly 1-2 at a time, and was muscling up instead of using my hips), and had to drop to the purple band for the last 4 rounds. I also thought I was done (forgot about the last set of du's) and spent 30 sec or so on the floor until someone told me otherwise lol. First 40 du's were unbroken, second was 20/10/10, last two were 10 or less throughout.

Heavy Split Jerk

135
185
215 - PR

3 Rounds

:30 Burpees
:30 Rest
:30 Hand Release Push-Ups
:30 Rest
:30 Shoulder to Overhead
:30 Rest

6 rounds:

4 barbell bear complexes (95 lbs)
6 burpee pull-ups

1 bear complex = clean, front squat, push press, back squat, push press

There is no description for this WOD as it is stat.

For time:
5 rounds of:
-12 front squat 74lb
-18 med ball 20lb slam
-24 jump over barbell

For time:
-50 med ball wall throw 14lb
-25 kipping pullups
-100 butterfly crunches
-25 kipping pullups
-50 med ball wall throw 14lb

-Strength-
6 x 2
Thruster AHAP
Increase weight on bar after the completion of each set

20 Rep Benchmark: 20 Pull-ups for time.

-WOD-
3 Rounds
500m Row
10 P. Snatches 135/95
15 Ring Dips

Scaled: Snatches @ 65%

tweaked back so did alternate programming.
A.
Finished up gymnastics foundations testing.

B1. DB incline bench press 5 x 6-8
-60x8,60x8,70x6,70x6,70x6
r60s
B2. air squat 5x15
r60s

C. FY 300
-182 calories
- First time doing this.
- didn't have it mentally today, so fairly casual pace.