Push Jerk 5-5-5-5-5

Then;

10 Barbell roll out

10 Hang power clean 135

10 Push Jerk 135

5 rounds

Isabelle
30 Snatch (135# scaled to 115#)

Rest 2min

Fran
21-15-9
Thrusters 95#
Pull-Ups

50 Burpee Cashout

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
I used a 70 lb dumbell for the KB swings. I had to do a muscle up into the dips on the rings and broke them up into 19+6. Almost all the comments I made last time apply to this time as well... even how I broke up my sets were super similar.
I switched straight leg palms to floor and explode up in place of back extentions to save time going upstairs and back down for only 25 reps.
First time doing box jumps in well over a month.(broke up into sets of 10)
Most of the other movements were not too bad.. I broke up the KB swings into 12,10,8, then broke up the hang squat cleans to something like 8,7,5, then the back extensions into 10,10,5 (mainly to not get too taxed for killing the last sets. Wallballs were o.k.(broke the WBs into 15,10,5), the rope climbs were pretty fast.. done with about 5-10 secs break inbetween.
Fun WOD
I was super sore from a 4 round max effort BW bench and pullup WOD a couple days ago, so I warmed up for a LONG time.

Warm up: 3 rounds of 10 reps

•Stiff leg, close grip muscle snatch.
WOD
•Row 1000 meters
•150 ft walking lunge, 45/25lbs
•Row 750 meters
•100 ft walking lunge, 45/25lbs
•Row 500 meters
•50 ft walking lunge, 45/25lbs
After bash: 50 hip extensions

Hip extensions done after 2 minutes rest, rest and extension time included in total.

Mob

Warm Up
1000 m row
3X
10 PVC oh squats
10 step ups
10 Pike ups or knees to chest

****Review the PC and Push Press
5x
8 power clean Push Press
12 Box jumps

A.) Back Squats 5 X 6-8 reps Last rep @ 70kg
Pull up hang X 2
Chin above the bar - 20 sec
90 degrees - 20 sec
Almost hang - 20 sec
Chin up hang X 3
Chin above the bar - 20 sec
90 degrees - 20 sec
Almost hang - 20 sec

B.) Kipping handstand pushups

bike half mile at lvl 12
100 side to sides 15# ball
bike half mile
100 4 count flutters
bike half mile
100 v ups
bike half mile
time: 20 23

c/o 3 rounds of max bicep curls and toes to bar

Deadlift 5-5-5-5-5 (95-115-135-155-155) then 1 at 165, 1 at 175

Then,

21-15-9-3

Body weight deadlift (Rx 115#)

T2B

Slam ball 30/20

Weight felt good on the DL, broke the first group into 10-11, was able to do all the other rounds unbroken. T2B still very slow, but I did them!

Deadlift PR today, 175#! Went up (relatively) easy too, excited to try more next time.

1 round 50 reps each

pull-ups
burpees
box jumps
push-ups
sit-ups
walking lunge steps
knees to elbows
dips
doulbe unders
squats

20-30 reps of Turkish Get-Up - 20 at various weights - 35, 53, 70, 53, 35

then,

"Kettlebell Mountain" Rx @ 70/53

KB Swing, Goblet Squat, Hand-Release Pushups

5-5-5
10-10-10
15-15-15
10-10-10
5-5-5

Work as heavy as possible - I did this 3x at 35, 53, 70 - in right at 23 minutes