WOD: to the song "Flower" by Moby:(3 1/2 Minutes):

-Paused Squats (#135, 95)
(Squat on "Bring Sally Up", Stand on" Bring Sally Down")
** Couldn't finish but I will try again!
then

-Paused Push Ups
(Down position on "Bring Sally Up", Plank position on "Bring Sally Down")

Post: For Time
"Annie"
50-40-30-20-10
-Double Unders
-Sit Ups

Olympic Lifting

Snatch Deadlift shrug from top of Knee ( From Boxes)
5 x 3 @ 75% 95#

Clean Shrug From top of knees ( on Boxes)
3 x 3 @ 65% ( Pause at top of shrug for 2's each rep) 105#

Gymnastics

Chest facing wall Shoulder taps + handstand hold
15/15 + 30's handstand hold x 5 Rx'd
(20 hollow rocks + 15 tuck crunch + 20 Arch Rocks ) x 4
15+ 15+ 10 Reverse Rev Lifts on GHD

Metcon

7 Rounds
6 Alternating DB Snatch 65/40lbs
5 Box Jumps 30/24" ( Step down)
7 Burpee Pull-ups

Sub'd 6 Rounds
20 Alternating DB Snatch 35#
10 Burpees

Weightlifting
Snatch - (40kgx3x2, 50kgx2x2, 60kgx1, 65kgx1, 70kgx1, 75kgx1x2)
C&J (50kgx1+3, 60kgx1, 70kgx1, 80kgx1, 90kgx1, 95kgx1)
3-3-3-1 Back Squats (100kg - 110kg - 120kg - 130kg)
3x10 KB Weighted Situps (24kg) + 5 Single-Leg Hip Thrusts

A. CJ - build to a moderate 2 in 10 min SCORE: 245
B. CJ - 1 emom - 80% 1RM - 8 sets SCORE: 205# 3 sets, 225# 3 sets
C. PS x 1/Sn Bal x 3 - build to a solid 3 in the Sn Bal - low/moderate high speed
SCORE: 175#
D. build to a 5RM per arm in the TGU - KB

Notes:
- work on what is needed in 80% work for your CJ "perspective"
- make the Sn Bal fast and efficient, NOT based on load
- bell does not touch floor for TGU 5RM's

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Increase weight

35, 55, 60, 65, 70, 75, 75, 80, 85, 95

3 sets; no rest:
10 Back Extensions
12 Sit Ups
14 double under
time: 2:55

3 rounds:
Deadlifts x12 (155#)
bench press x5 (155#, 175#, 185#)

dips/pull-up:
23/8, 8/5

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
High Jump Drill with a Springboard (Sand Pit)
Low Hurdles Single-Leg Jumps (1-step, 3-step, 5-step)
Running in the Infield (80m Running + 35m Walking + 115m Running + 35m Walking + 150m Running + 35m Walking + 90m Running)
5x3 Deficit HSPUs (Shoulders to Hand Level)
Static Stretching (Cooldown)

Deadlift:

200x3, 230x3, 260x3 + 135x10

Strict Press:

80x3, 90x3, 105x3 + 65x10

Worked up to max Push Press:

115x1, 125x1, 135x1, 145x1, 155x1, 165x1 - attempted 175, but failed.

Linda (You do 10,9,8..1 of each exercise to completion. First you do 10 of each of the three, then 9, etc.)
I weight about 134 lbs
D.L. 205 lbs (Rx is 202)
Bench Press 135 lbs
Clean (Rx is squat clean, but I used a hang power clean with 105 lbs) (Rx is 100)

For me, the real test was on the Bench. My shoulders and triceps were pretty tired from the JT WOD I did last night and I did not have much time to warm up and to get too loose. I did this pretty spread out and did it in the sequence of:
DL, HPC, BP
I thought that was the order.. but don't think it much matters after the first round.
I did DL & HPC all unbroken and pretty fast and easily.
The bench I started to break into the set minus 2 then complete the last 2 reps starting in the 7 round. I was tired and then I think at round 5 I started doing 3 plus 2 singles.
Good, hard, WOD. If my shoulders and triceps weren't so tired and i was able to warm up and to get the three bars really close together, I think I could have done it a lot faster.
Just wanted to use some weight, and do some DL and mix up some moves.

30 seconds on 30 seconds off for 10 minutes burpees and kettlebell swings

Round 1 26 reps
Round 2 26 reps
Round 3 25 reps
Round 4 23 reps
Round 5 23 reps

Total 122 reps