3 rounds for time of:
30 push-ups with hand release
Over the wall
21 overhead squats (95/65 lb.) 43# 88 reps
7-minute cap

Three rounds for time of:
30 toes-to-bar
21 ground to overhead (95/65) 53# 91 reps
7-minute cap

Three rounds for time of: 24" box jump, ring rows 24 reps
10 burpee box jumps
2-20-foot rope climb
7-minute cap

Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Completed 1 rounds plus 11 Thrusters

Finally getting back to my Wendler 5/3/1 program in the garage w/ back squats.

Warmup:
5 min jump rope w/ double-under practice; 10 x pushups, situps, squats; 2 x turkish get-ups @ 16kg; 5 x chin-ups; some kipping practice.

Lifting:
BACK SQUAT
Warmup: 5 x 70#, 5 x 85#, 3 x 100#
Easy peasy, even having done 100# thrusters until failure yesterday.

Working sets: 5 x 130#, 3 x 145#, 1+ x 160# (12 reps)
Wow. There was a lot of screaming coming from the garage during the 1+ set. Neighbor kids playing in their yard must've been weirded out. I mean a LOT of screaming. My voice is hoarse. But I haven't done 5/3/1 in a few weeks because of the CrossFit Open and I missed it, and I haven't done just a lifting set of back squats in ages -- so I missed it and wanted to give it everything I had. My legs are super-shaky now and sore already. But this brings my 1-rep max up to 205#.

Conditioning sets: 5 x 10 @ 85#
Very good. Legs were shaky by the end.

For Time-

500M Row
30 Push Ups
40 Sit Ups
50 Air Squats
500M Row

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Modifications:
Pushups - Knees, then plank on toes

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Results:
11:00

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Notes:
Very slow on situps b/c core was wrecked from pushups, but made up time on air squats.

AMRAP in 4 Minutes:
15 Thrusters (#100/65)
15 Chest to Bar Pull-ups
*There is a 4 minute bonus for every 90 reps (3 rounds) completed. If an athlete makes 90 reps in the first 4 minutes, their workout is then 8 minutes in length. Same for the next 90 reps per 4 minutes, and upward.

4 minute AMRAP:

15 thrusters (65 lbs)
15 pull-ups

If you get to 90 reps, do another 4 minutes.

Complete as many rounds and reps as possible in 4 minutes of:
- 15 Thrusters (100/65#)
- 15 Chest to bar Pull-ups

• If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
• If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
• If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
• Etc.

Note: This workout sucked. The only criticism I have is to mentally pull it together in the 3rd round and PICK UP THE BAR. I wasted about 10 seconds just staring at the bar because I didn't want to do the last set of thrusters.

skill
snatches 3-3-2-1-1
40kg-50kg-60kg-65kg-70kg
short sprints(x5)
tabata plank

strength
push jerks 1-1-1-1
50kg-60kg-70kg-80kg
front squats 3-3-3-3-3-1
60kg-70kg-80kg-90kg-100kg-110kg

WOD:

Front Squat

10-6-2-10 (50-60%, 70%-80%, 95-100%, 50-60%)
135-180-245-125

rest 2 mins between sets

then..

3 RDS
(20,15)-(15,12)-(11,11)
1 min amrap HSPU

rest 30 secs

1 min strict pullups

rest 1 min