A.Three sets, not for time, of:
Kettlebell Snatch x 8-10 reps
Skin the Cat x 4-6 reps
Strict Toes to Bar x 8-10 reps @ 3010
(try to control the descent – 3 seconds – from top to full hang)

Done. Needed a bit of help on the T2B and skin the cat on getting up there but controlled descent as much as possible. Did kb snatch with 12 and 16kg kb.

B.Five sets of:
Power/Push Jerk x 2-3 reps
(try to work between 65-85% of your 1-RM . . . as long as you can bring it down safely)
Rest 2 minutes between sets.

42-46-49-52-55kg
Man, had no pop today. Still, 55kg is good considering I’ve never push jerked that much.

C.Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps

2:02/3, 1:59/6, 1:59/7, 1:57/3
Gassed out on that last set but happy with 7 unbroken as that is only 1 shy of old unbroken total. They feel easier this week for sure.
Rest 3 minutes

Swim 35 min at 60-70% pace

for time:
12-9-6-3 reps of

315# Deadlift
Hand stand pushups

I did it in 9:58 but I also injured my back in the process I was laid down for about a week and finally did some light squat about 9 days later. In the mean time I just did some bench, chins, and some pull ups.

4 rounds for time:
40 DB Snatch (40/30#)- (Alternate arms/ 20 each arm)
20 Pushups
10 Pull Ups

Throwback PSKC "Tough Mudder Tuesday" workout from August 2011:

Stoplight run
20 each:
pullups
pushups
situps
squats

Legion run 
30 of each: 
pullups
pushups
situps
squats

Lantern run followed by....
50 each:
pullups
pushups
Situps
squats

LADDER 10 DOWN TO 1

DEADLIFTS 135/95
BURPEE
HANG CLEANS 135/95

A.Take 15 minutes to build to an 85-90% of 1-RM Snatch

35-40-45-50-50-54 (F)…not feeling too snappy with snatches today

B.Three rounds for time of:
400 Meter Run
155/105 lb Power Snatch (or full) x 6 reps
Muscle-Ups x 6 reps

20:08
Power snatches at 105#, subbed out muscle ups for 12 ring dips/12 pull ups.
Was pleased with snatches and ring dips though got fatigued toward the end because I did part B last

Rest exactly 4 minutes, and then . . .

C.Three rounds for time:
315/205 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 30 reps

18:38 as RX
Not entirely stoked on this one but it’s the first time doing DL at volume in about 5 months so I wasn’t trying to rep it out. I took my time and focused on good mechanics, breaking them up into sets of 5s, 4s, or 3s. On a good note: did all the HSPU whereas in last Saturday’s WOD with 30 total, I could only complete 18. Progress!! Was getting sets of 7s and 5s in the beginning.

21-15-9
Squat cleans- #135
Dips ( I don't have rings and wouldn't be able to complete it anyway so here is where I scaled. I did strict dips instead)
Did it in 15:44. PR

20 Full snatches @ 95#’s/ 65
20 KB Swings @ 1.5 pood - Russian style
Sprint 100 meter’s
15 Full snatches @ 95#’s/65
15 KB Swings @ 1.5 pood
Run 200 meter’s
10 Full snatches @ 95#’s/65
10 KB swings @ 1.5 pood
Run 400 meter’s
Rest 1 minutes
Max burpee’s in 1 minute - did 16 burpees

For time:
10 OHS 115lbs
10 over box jumps
10 Thrusters 115lbs
10 Power Cleans 165lbs
10 T2B
10 Burpee Muscle Ups
10 T2B
10 Power Cleans 165lbs
10 Thrusters 115lbs
10 over box jumps
10 OHS 115lbs