Skill
Snatch - 60kg
C&J - 80kg
Clean - 90kg, 100kg Fail
3x5 Box Jumps (29 mats)
3xMax Effort Strict Pullups + Max Effort Strict HSPU (60s rest) - 24+15, 6+6, 5+4
3x15 Russian Twists 10kg (60s rest)

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
1x20 Good Mornings (40kg)

WOD
5 minute AMRAP of:
3 Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)
Rest 1 minute
2 minute AMRAP of:
Ring Dips

4 rounds + 5 Over-the-Box Jumps
30 Ring Dips

Sprint Intervals:

800m - 1x800m - under 3 mins

60m hills - 8x60m - 9.65, 9,41, 9.31, 9.12, 9.00, 8.94, 9.00, 8.97

100, hills - 2x100m - 15.38, 15.09

Stepmill SIT 20 minutes: easy pace (level 4) 3 minutes. Then 30 second (level 12) sprint

30 Weighted OH Walking Lunges (10lb plate)
100m sprint
(3 rounds)

Lying Hamstring Curl 1x20,1x15,1x12,1x9
Rack Deads (heavy) 3x8
Speed HBBS at 75% BW 10x superset with Flexed Range Low Squat 10x
Good Mornings 3x8
Unilateral Leg Press 1x25 and 2x10 each leg superset with 5 Pistols each leg

Was super sore from my P.M glute/hamstring accessory work last night so I did a lot of lower body SMR before this WOD. I did bw to take it a bit easy. I didn't time myself.

Ran 1 mile (brisk pace)
25 Jumping Jacks
25 Air Aquats
25 Sit Ups
25 Supermans
25 Pushups
4 Rounds

Rx:
21-15-9 reps of:
Clean 135 pounds
Ring dips

Did:
21-15-9 reps of:
Clean 135 pounds
Dips

EMOM - 11 rounds
2 hang cleans
1 jerk

5 min max effort jump ropes

(~700)

skill
EMOM for 5 minutes: 5 strict T2B (not straight legs, just no kip)

workout
10-8-6-4-2 push press 55kg
20-16-12-8-4 pistols (alternating)
got quite heavy towards the end

-then-

3 x Max strict ring muscle ups (90s rest)
5-3-3
(just to go more fatigued)

21-15-9
Squat Clean + Ring Dips
Cleans felt heavy and I was soft in the bottom, too much.
I actually failed 2 reps in the bottom of the clean. I was not rigid in the bottom and my lower back was getting on fire as I was coming up and out of the hole.
I did well in the first round, but after the first 4-5 reps of the second round it felt heavy.
The ring dips felt fine overall. I just broke them up for a few seconds to not get burned out and not breath too much before the next cleans.
I am sore today all over in my shoulders, back and forearms.
I think I need to practice DL with overhand/ olympic grip a bit.

last time I did this it says i did this in sub 6 minutes, but that's hard to belive.

Strength: Back Squat 5-3-1
Met-Con: “Annie”
50-40-30-20-10 reps for time:
Double-unders
Situps
*compare 12/6/12
Rest 3 mins
30-20-10 reps for time:
Russian KBS, 70/55#
Deficit Pushups, 45# plate

Burpees 10|9|9

Power snatch 75/55 5|5|5

Box jumps 24/20 15|20|20 <mental block on box jump

Thrusters 75/55 7|7|7

Chest 2 bar pull ups 7|7|7 <1st round tried really hard for C2b, then reverted

Perform 3 rounds, 1min per exercise, 1min rest between rounds

Score is total reps.

Could not jump on the box. jumped on the tire plenty of times, but just could not jump on the box. Did do 55# snatch's though & when we did Hope last year, I could not snatch 55#. :)