strength
4-4-3-3-2-2-2-1 back squats
90kg-100kg-110kg-120kg

skill
snatches + cleans with barbell on boxes (2nd pull practice)

workout
3 rounds for time:
400m run (did more than 400m however!)
10 ring muscle-ups
did it at approx. 90% of my max effort, didn't feel like pushing really hard

-then-

EMOM for 5 minutes:
30 DU's

Marek:
Wyprosty nóg w siadzie – 5x 10-15
Uginanie nóg w leżeniu – 5x 10-15
Zmiana położenia nóg co serie

Przez 2 minuty robisz powtórzenia, przez 2 minuty biegasz na elipsie. Aż skończysz wszystkie powtórzenia.
50 pushups
50 negative pullups
50 unoszenie sztangi/kettla na prostych rękach przed sobą do wysokości oczu
50 triceps na maszynie

Krzychu&Maciek
21-15-9 Thrusters - Power Clean - OHS
Cindy - 5 pullups - 10 pushups - 15 squats AMRAP 20min

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball -> sub'd DB thrusters, 20 lbs each
50 Burpees
50 Double unders

32:08

Okay, this was really tough for me, and took almost 30 minutes to recover. The toughest were the burpees, because I was smoked by that point. Probably took about 7 minutes. Next hardest was knees to elbows. My core is weak.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Subbed 3:1 single unders, did 141 with 3 successful double unders.

Push Press 5-5-5-5-5
45-55-65-75-85

Then,

3 rounds

200m run

7 Push press 135/95 @75#

14 Ring rows

Warmup:
100 double unders
stretching

WOD:
AMRAP in 20 minutes of:
5 pull ups
10 back squats @ 135#
15 KB swing @ 55#

In order to do pull ups and back squats, I had to take the barbell off the rack every time, then clean it to get it back up there - huge waste of time, but a little extra movement.

TGU Turkish Get-Up technique and working up to heavy singles
good warmup with stretching, Junkyard dog style jumping warm up and Burgener warm up, DUs
30 lbs x 3 each arm
40 lbs x 3 each arm
50 lbs x 3 each arm
60 lbs x 2 each arm
65 lbs x 2 each arm
70 lbs x 1 each arm
75 lbs x 1 each arm
80 lbs x 1 each arm (first failed and got a bit banged up with a nasty rug scrape/ burn on my right elbow and then did both arms o.k.)
(I think that might tie a PR... not sure..maybe next time I'll actually go for 85 if I feel o.k.)

I was playing around with a partial first elevation to a low forarm/ elbow prop to practice that for heavier weights, still coming across, but not as high,a dn it's still a safe good position for super heavy weights. I did not end up needing that for hte 80 however, but feel like it's a good thign to practice.

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift (#155)
-Box Jump (30", 24") used 24" box to step up - highest I have done step-ups on

Post: As Quickly As Possible
-50 Weighted Sit Up #25
-50 Unweighted Sit Up

32 Calorie Airdyne
32 Slamball (25 lb)
32 KB Swings (53)
32 HS Pushups- used a 15 lb plate
32 Thrusters (85 lbs)
32 Bar Facing Burpees

x 2 rounds

18 minute partner AMRAP:

10 KB snatches, 5 each hand (1.5/1)
20 sit ups
10 KB SDHP (1.5/1)
Log total rounds.

While partner one does the exercise, partner two needs to hang from PU bar. If partner two comes off bar, partner one must stop working.

Alternate exercise/hang for each element, one round is complete when both partners have done all the elements.