This was the 2013 Regionals WOD #3
30 burpee muscle ups for time (actual time cut off was 7 mins)
set the rings to the bottom of rings to be 88" above ground
I did this as Rx: 8:10
I kind of took my time and did not wrap wrists, etc. at all.. not too bad actually.. I got caught and missed 1 or 2 reps but no big deal.

I took a few minutes and then post WOD did 3 rounds of max reps of MUs for a grip test and to work on multi rep MUs. I did 1 set, then rested for 3 mintues.
7 reps, 8 reps, then 4 reps, but lost grip and did an extra rep to toal my MUs to 50 total for the Workouts... I stretched out and that was that.

Find 1 rep max
EMOM 7 at 70% x 2

1 rep max was 85 lbs. Attempted 95 but failed to clean.

21-15-9

Hang Power Cleans - 65#
Pull Ups (green band)
Wall Balls (12#)

Had to set up station in middle of work out as a new person took over my pull up spot.

12:26

Skill
Snatch - 70kg
Clean + Front Squat + Jerk - 90kg
C&J - 100kg

Strength
3x6 Strict Weighted Pullups (25kg)

Midline
3x15 seconds L-sit Hold with perfect form (60s rest)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
50m - 100m - 150m - 200m - 300m - 350m (Walk back as rest)
(9s - 19s - 31s - 43s - 62s - 80s)
Some Walking + Static Stretching (Cooldown)

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
225#

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang)

205#

Strength

1) HBBS: 1X10@255, 1X8@300, 1X6@320, 1X4@340 – rest 2 minutes.

Conditioning

20 minutes max distance Sled Drag 135/90#.
800 Meters total (3 plates plus sled)

*Notes: This should be a forward facing, marching style drag.

I warmed up quickly. I fell asleep when telling the kids their stories and had to shake off the sleep and get warmed up quickly because I got to the gym kind of late also.
I practiced the Jerk but also PP & Press.. with some moderate weight to get that feeling and technique work done.
I warmed up by doing
3 press, 3 PP, 3 PJ/ Split Jerks - all unbroken and with the same bar/ weight
75 lbs, 95, 115, 125,
All felt good, but a little painful on the wrists, so I quickly taped up the wrists and did the Jerk - only a couple minutes break between all sets.
Then I went to only doing Jerk x 5
135, 145, 155
All felt good overall.

I went right into doign high box jumps and did a couplet of sorts of
High Box Jumps for 5-6 reps then did some sprinting/ running speed jumproping

I went up to about 42" and felt good overall... no rebounding, just high single box jumps.

Warmup:
400m run
30/20/30

Then 4 Rounds of
HRPU: 10
AbMat: 20

Power Hour:
BSQ: 265x3 280x3 300x3 305x1

Equipment: BB: 115

WOD:
Run: 400
Thruster: 10
Push Jerk: 10
Dip: 5

3 Rounds (supposed to be 5)

Later in the day...
Push Press: 175x3 185x3 195x3 205x0.5 200x0.5

**DON'T do power hour before WOD, too tired

10 min AMRAP

3 snatch (#65/#105-Rx)
6 strict pull-ups (green)
9 box jumps (24")

4 + 1

Cash out: 1000 m row

Warm Up - 7 min jog/interval sprints (like tabatas)
6 - 8 x 200m
Cool Down

Warmup KB snatch technique review. End
With 4 rounds 15w/15r snatch
Deadlift 5x5 started ith 85-105 then did that last 3 at 165lbs

5 minute RKC snatch test
KB cannot be dropped...no dropping here 70 completed
Then Legion run 1