L- sit skill work

500 m row
50 Box jumps (step ups, active recovery)
50 double unders

Power Snatch OTM for 15:00 (5-4-3-2-1)x 3 -add weight each set Ex: Minute 1: 5 Power Snatch @65#, minute 2: 4 Power Snatch @75#, minute 3: 3 Power Snatch @85#... Use the same weights for the designated reps all 3 rounds
Lifted 95, 105, 115 max

Then,
"Strict Pull-Up Nicole" AMRAP 20:00 400m run Max rep strict pull-ups *Post pull-ups per round
Round 1 (9)
Round 2 (6)
Round 3 (5)
Round 4 (5)
Round 5 (5)
Round 6 (5)
Round 7 (5)

Warm-up: skill deadlift

Take 15 minutes to pull a 1 rep max deadlift

WOD

For time:

295/205lbs Dead lift, 30 reps

50 Box jumps, 30/24″

30 Hand stand push-ups

After bash: Hip mobility (bands and Lacrosse balls)

My deadlift has degraded into misery. I can barely do 300 lbs. :( I worked out with 225 lbs. , which felt fine.

For time,

30 Burpees/15 Cleans 155/105 (MOD: 70#)
24 Burpees/12 Cleans
18 Burpees/9 Cleans
12 Burpees/6 Cleans
6 Burpees/3 Cleans

We did Jorge last week, which was the same as this, only this one had burpees instead of abmats, which was WAY more exhausting! I did 70# for that one so kept the same weight for this one. Kept a fast, steady pace with the burpees - no breaks. Pretty much did the cleans in 1's after the first set. Again, the weight felt fine for the clean and I felt good catching it in the squat, but my hip and knee still cave coming up from the squat so I'm still hesitant to go heavier. I was pretty surprised my time was so fast, so overall I'm very happy with this one!

15:35

5 Reps EMOM (8 Min.) Strict OH Press @ 70% 1RM (#160,160,155,140,140,140,135,135) *#145 should have been my starting weight with EMOM. 3 min rest between sets is a lot different!

then

3 Reps EMOM (15 Min.) of the most difficult of the following that you can complete in the minute. Once you can't complete all 3 in the minute drop to the next easier option.

Ring MU - 3 (round 1)
Bar MU - 21 (rounds 2-6,8,10) ripped after round 10...
C2B - 21 (rounds 7,9,11-15)

Strength

Clean 3rm

3×3 @ 90% of 3rm

Wod

10 Rounds

10 Ground to Overhead with 45/35 Plate

5 Toes to Bar

Strength

Snatch 2-2-2-2-2-2-2-2

43-48-53-58-63-68-73-78(1)

Wod

12 Power Cleans 185/125

21 Hand Release Push Ups

9 Power Cleans

18 Hand Release Push Ups

6 Power Cleans

15 Hand Release Push Ups

3 Power Cleans

12 Hand Release Push Ups

15 minute cap

Cash Out: Accumulate 30 Chin ups, using a scaling (whether banded or weighted) that is difficult for a set of 6-8

A- WU- 200M Run @50% RPE + 400M Run @ 90% RPE (no rest between runs)

B- Tabata- Box Jumps (24/20″)

C- 1 Power Clean + 1 Hang Clean (above the knee)- 10 Minutes Max Effort

D- Olympic Squat- 10 Minutes To A Heavy Double (Fast and Smooth!!)

E- 3 Rounds of: 15 Unbroken WallBall (20/14)/20 Steps (10 each) D.B. Walkning Lunges (45/25×2); 45 Seconds Between Rounds

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Mods:
Box jumps - 10" + 2-45# plates
Wall balls & lunges - Rx!!

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Results:
Tabata - 50 reps
Cleans - 75# max
Squats - 125# max
WOD - 6:05 Rx (broke up wall balls into 13-2 during last round)

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Getting so much better at wall balls - hooray!

Skill
1 minute to complete:
Max Effort Muscle-Ups - 11 PR, then...
EMOM for 4 minutes: 3 Muscle-Ups
Snatch - 75kg
C&J - 90kg
3x10 Weighted Back Extensions (15kg) + Max Distance HS Walk

Strength
3-3-3-3-1-3 Back Squats
(80kg - 90kg - 100kg - 110kg - 120kg - 110kg)

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand-Release Pushups
Pullups
A PR by 25 seconds!

Back Squat- 15mins to find 1rm (135 - PR!)

Then,

3 rounds

30 Double unders
10 OHS 95/65 (MOD: 40#)
10 Ring dips (MOD: purple band)

Did first set of du's unbroken. OHS felt a little better. Keep main focus on ACTIVE SHOULDERS it's not about the arms, hold breath for 3 or so to keep core tight.

6:21