Skill
5mins of Handstand Walk

Strength
5x5 Front Squats 60kg (3mins rest)
1x15 Back Squats (55kg)

Endurance
4K Run - 17:something
I competed at a middle distance race today and ended up 48th out of about 75 people. My time was about 17 minutes but I think the whole route was a bit longer than 4000m.

WOD
5-4-3-2-1 reps for time of:
60kg Clean and Jerk
Muscle Ups
Did two failed reps on the muscle ups. One at the round of two and one at the round of one.

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night
(the night before I did the weighted pullups & walking lunges with bar in rack position)
last night I did:
couplet (not for time but keep it moving) of:
Split Jerk (from rack) x 5,4,3
Towel Pullups (L position) 8 reps
I was concentrating on GOOD FORM and good speed with really pushing UNDER the bar.
bar
95 lbs x 5 + towel pullups x 6
115 lbs x 5 + towel pullups x 6
135 lvs x 5 + towel pullups L position x 8
145 lbs x 4 + towel pullups L position x 8
155 lbs x 3 + towel pullups L position x 8
155 lbs x 3 + towel pullups L position x 8
155 lbs x 3 + towel pullups L position x 8

towel pullups were GREAT on grip. I need to start adding them for my grip development.
Jerk felt pretty good overall, but I STILL NEED TO CONCENTRATE ON PUSHING MY BODY DOWN UNDER THE BAR.
My neck and back are a little tight. I think I'm shoving my head too far back out of the way and loading up my upper back too much with a little bit of hyperextention in the lowering of the weight

Pre-WOD
5X2 O/H Squat 45#, 55#, 65#

For Time
200 Meter Run
7 Power Snatch (#135/95)
14 Pull up / Dips (banded)
200 Meter Run
5 Power Snatch
10 Pull up / Dips
200 Meter Run
3 Power Snatch
6 Pull up / Dips

Pre-WOD:
10x1 Jerks
95, 95, 95, 105, 105, 115, 115, 120, 125, 125
WOD:
12 Minute AMRAP:
6 Deadlifts (#185/115) 115
12 pushups
24 DU's (2:1) - 48 singles

12 rounds + 6 DL + 6 push ups

Post-WOD:
50 weighted situps (35/25) 25# KB
50 unweighted situps

Ran from the gym to the EOR(end of runway) habu trail, took the trail to the 265 hanger, then went back.

max pull ups(6 today)

max full situps(100 today)

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups --> quads beat up from previous WOD, did abmat situps

first 2 rounds i didnt put the barbell down, after that did 5 press then rested, did last 2 press then straight into the OHS unbroken.

almost dropped the bar on OHS during last round.

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps <-- subbed 115
135 pound Overhead squat, 10 reps <--backsquat
15 GHD Sit-ups <-- normal situps

I'm still really feeling the kitchen sink workout. This was good to get loosened up.

6 rounds + 4 press

Squat Clean 5-5-3-3-1-1 (45-55-65-75-80-85)

Then,

3 Rounds

10 Squat cleans 135/95 (MOD 65#)

20 Box jumps 24/20

65# felt heavy enough. Was able to do the first round unbroken, then 5's, then 3/2. Don't go up yet, keep working on form at this weight. Left knee still caves in and I still don't have the speed I need to get under it efficiently at a higher weight.

21-15-9
Thrusters - Pullups 30kg thrusters

Went back in the afternoon and did it again! (And beat my time by 28 seconds!)

Pre-WOD
5X2 Bench Press (75, 80, 85, 90, 95)

For Time
500 Meter Row
30 Burpees
(Rest 2 Minutes)
400 Meter Run
30 Wall Ball (#12)
(Rest 2 Minutes)
100 II Unders (2:1 singles)
30 KB Swings (70/53) (#35)