Turkish Get Up, 5 minutes for reps(moderate load, focus on good movement and control).
Then:-
In 15 minutes, complete as many rounds as possible of:
10 Dumbbell Snatches @ 35lbs/25lbs(alternating arms)
10 Push Ups
30 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: DB @ 45/30lbs.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD / 5 Pullup Pullup Still Shaky

Result: 24KG (KB - 9 Reps) , 4R+10+10 (15 DU)

Class at 4:30 on Monday. Note: I'm lucky to make it to the gym much before 4:30 due to my new work schedule, so feel free to do some independent stretching beforehand.

Skill:
Every 40 seconds x 10
- power snatch to hang squat squat snatch ( no more than 60-70% of max squat snatch)

Then,

3 rounds (12 min cap): (1 min rest between exercises)

• Non-heaving drop snatch x 5 (see video - 

• Max effort nose to wall shoulder touches (scale to keeping only nose and toes to wall for as long as possible or feet on a box shoulder touches)

WOD:
5 rounds for time:

5 HSPU
10 C2B pull ups
15 OH kb swings (53/35)

Skill
DUs + 1 Muscle Up PR (No kip)

Strength
5-5-5 Front Squats (3mins rest)
60kg-70kg-80kg PR

I was supposed to do a WOD of OHS and DUs afterwards and decided to put 50kg on the barbell.
It turned out to be a bit heavy on the wrists so I did one round and stopped as I decided to do it with 40kg. Then a huge problem occurred the second time I started the workout. I couldn't do any double unders although 5 minutes ago I did about 30 unbroken and last Friday I did 53! So I got really pissed, threw the fucking jump rope on the ground, and called it.

2 Person Team WOD
Grip It And Rip It
2 Rounds:
12 DL (275/175)
12 Muscle-Ups (3 Pull/3 Ring = 1 MU)
30 Alternating Box Jumps (24/20)
Then,
2 Rounds:
15 Hang Cleans (185/115) (Power or Squat)
15 Burpees
60 Double-Unders (Singles, 3:1)
Then,
1000m Row (If no rowers are available then run 5 laps

• For Time:
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)
Row 500 m
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)

M/ 38/ 134 lbs/ 5'-6"
I did 10 rounds of;
10 KB swings (1.5 pood)
10 toes to rings
12:26 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 did one long sking the cat and then back home... did this one with Sadie next to me.. then ran around the park with her for a bit to loosen up a little more.
Fun WOD... I would like to do more early morning WOD.. leaves my nights more open and better sleep.
Gotta check, but I think this is a PR... NOPEr.. PR was 11:49 in the Summertime... need to reduce my time between movements.

5 Sets (straight across):
1 Press + 3 Push Press + 5 Push Jerks
[Started @ 95lbs, ended at 65lbs]

Diane (compare with 4/23/12)
21-15-9 Reps for time:

Deadlift (225/163) [135lbs]
HSPU [Box scaled]

Barbell complex @ 155# for 9min

3rds
7 HSPU
7 Muscle Ups (had to scale to jumping on rings)
20 KB Swings (1.5pd)
Rest 2min
100 Push Ups

Strength/Skill
1) 1RM Snatch
2) 1RM Power Clean + Push Jerk
3A) Snatch Balance 5x3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
3B) Clean Pull 5x3 Touch and go reps ( 105% of best clean)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
4) 240 sec in L-Sit Position

WOD
4 Rounds (For Total Rounds):
3 Min AMRAP
7 Squat Clean Thrusters 155/105
14 Toes to Bar
21 Burpees ( Jump to target 6 in above reach)
2 min Rest

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
- done based off 185, failed the two 95% efforts

2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. (225)

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, (75-95-115)
Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

Time: 13:08, double kb thrusters ate me alive