5 min run, w/up, stretch

3x5 Front Squat @ 60kg
6,8,10,10,10 Back Squat @ 80kg

Grace 30 Clean & Jerk for time.

skill
10x3 unbroken ring muscle ups (60s)

endurance
run
8:00 minutes on-3:00 off, 7:00 on-2:00 off, 6:00 on
(1800m - 1300m - 1100m)

workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
pushups
situps
squats

3-3-3-3-3 deadlift - 265 lbs

then…

2 minutes:
10 deadlifts @ 75% 3RM - 200 lbs
max handstand push-ups

3 rounds

Score = total number of HSPU

3.12 mi run
Duration 0:36:56
Average Pace 11:50 / mi
Average Speed 5.07 mph

Skill
3xMax Effort Strict Tempo Ring Dips (5 sec down/10 sec up) - Rest 45s
(4 + 2 + 1)

WOD
21-15-9 reps for time of:
Handstand Pushups (Regionals Standard)
Burpees
Kept a consistent pace and didn't push that hard.

Endurance
Run - 8min on, 3min off, 7min on, 2min off, 6min on
(2000m + 1450m + 1200m)
Tough!

7 Round of:
Pistol Squats 12 reps
Toes to Bar 8 reps
Ring Muscle Ups 4/3 reps
16 Min Timecap

10 KB Snatch w/s (used a lighter weight of 18lbs, to get form. Need to get a bit stronger to up weight and still keep form)
10 KB PP w/s
10 Gob Squat
Carry KB to Stoplight
10 Kb Snatch w/s
10 KB PP w/s
10 Gob Squat
Back to gym
3 Rounds

Find a 1RM for Back Squat and Press It is very important that you perform the lift safely,

Back Squat @ 245lbs

Press @ 135lbs

learning moves

Squat snatch work:
Consistently hit 135 pretty easily and got 145 a few times with decent form.

WOD:
“Nancy” (compare to your time from Jan 23 on WODstack)
5 rounds :
400 meter run (stoplight)
Overhead Squat x 15 (95/65)   

I sucked today...