In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:
Wallball Shots: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Calories)

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
I tried starting these out at 135, but that felt way too heavy today - ended up doing these at 105. I found these got simpler as time progressed, probably because I didn't have as good a warm-up as I wanted. As I moved the arms out, and got them straighter, I was able to get a bit more of a rhythm.

B.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps
My shoulders were not feeling too hot, and I couldn't get a number of reps going consistently, so I did 7 rounds for time of 5 HPS at 95lb, and 10 24" Box Jumps.

Not entirely sure why my cardio is going down, but it's time to bounce back.

6.3 miles
Ascent 2688 ft
Decent 1182 ft
Travel time 03:00:00
Pack Weight 40 pounds (no food, ate it all)

Strength
Deadlift to the top of the knee, return to the floor, Power Clean, return to the hip, Hang Power Clean.
98# MAX

Wod

5 Rounds

Perform the complex three times through without letting go of the bar at 75% of your performed max

75# = 75%

Shuttle Sprint

Rest 1 minute between rounds

Score posted on the board is your weight used for the wod

STRENGTH
Deadlift
warm-up
75x5, 90x5, 110x3

working set
130x3, 145x3, 165x3+ ((6) 1RM @197#)

Deadlift 5x10 @ 95#
Knee tucks 5x10

DU practice : total of 1 sad double under

I did a different WOD I made up last night:
I started warming up with 22" box jumps & 30 lb snatch
I slowly bumped up the height each time and weight as well, using 15 + 10 reps
I did a lot of sets going from, 30,40,50, and then lots of sets with 60 lb d.b. and each time pushing up the height.
At the end I went up to pretty high, about 37-38" with 8 rebounding box jumps and 8 snatches
For the last few sets I bumped up a bit higher doing only about 6 single box jumps with no rebound.
I'm a bit sore in my calves and posterior and basically whole body from heavy pullups, heavy dips and now these explosive couplets.
Good Fun WOD

Partner Up - You Go / I Go style
2 rounds:
21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Back Squat (average weight of both partners)(used 75lbs)
21 Burpee Box Jumps
21 Pull-Ups

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. With Shelly and Anita as my partners.

home to bethel

OH Press
warm-up
25x5, 30x5, 35x3

working set
45x3, 50x3, 55x5 (fail) 55x3+ (8) (1RM @69#)

Just getting worse at presses, probably lack of sleep.

Press 5x10 @35#
Chin-ups 5x10 (2 reg consecutively, 3 singles, 5 neg [avg]) 5 sets. Do as many real chinups as you can, then negatives)

8:05 per mile pace