-Buy In-
3 x 12 Ring Rows

WOD
For Time:
21-15-9
Hand Release Push Ups
Overhead Squats (115/75)
5:23 RX'd
Immediately did 100DU's for time, finished just over 2 minutes.

-Cash Out-
Tabata Jump Lunges
20, 16, 16, 15, 13, 13, 12, 13
Immediately did 100DU's

For time:
30 GHD Sit ups
15 Snatch (115/80)
24 GHD Sit ups
12 Snatch
18 GHD Sit ups
9 Snatch
12 GHD Sit ups
6 Snatch
6 GHD Sit ups
3 Snatch

60#. May have been able to do 65#.

warm up:
run 800
50 elevated pu
50 situps
arm swings

WOD:
4 rounds for time
25 weighted box jumps (#20 med ball) - max exposion
1 min rest between rounds

-average per round: 1:27 per round
-average per rep: 3.48

Warm-Up: 400m run DROM 3 rounds:
10 Hollow Rocks
0:30 Handstand Hold
5 Burpees
0:30 Bar Hang
"Death by Power Clean:
1st Minute...1 Power Clean 165m/115w 2nd Minute...2 Power Cleans 3rd Minute...3 Power Cleans 4th Minute...4 Power Cleans ...continue through the sequence until you cannot complete the amount of reps for that minute then, 800m (4:21)

Skill
EMOM for 10 minutes: 1 Strict Weighted Muscle-up (6kg)
Snatch: 70kg
Split Jerk: 80kg
5 minutes of HS Walk Practice
3x10 Weighted Back Extensions (10kg)

Strength
3-3-3-3 Front Squats
(80kg - 90kg - 100kg PR - 90kg)

3RM Until fail of:
Back Squat 135, 205, 225, 275, 285
Sumo-Dead Lift 135, 225, 275
Bench-Press 135, 185, 205, 215

Then...
50 Pound Weighted Dips Max Reps:
7, 5, 5, 6, 9, 5

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (45#-65#) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push-ups.

Strength: Work up to a 1 RM clean. Then, 12 rounds, every 60 seconds, perform the following @ 65% 1 RM clean:
1x power clean
1x clean

:

Work Capacity: Complete 3 rounds of the following for time:
20x wallball (20#/12#)
20x pull ups
20x back squat (135#/95#)
20x calories on the rower
20x GHD sit ups
Time:

Durability: 50x 4 count bicycle crunches. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

1) Floor Press
2-2-2+ @ 90% My 90% is 85.5lbs used 85. Got 10 reps on the last one.

Conditioning

For time. My time: 18:00
10 Wall walks
20 Front squats (135/95)(Used 65lbs)
30 lateral bar hop burpees
40 Air squats
50 cal (rower) (Used rower)

Warm up

5 rounds, EACH for for time of:
K2Es, 7 reps
Sandbag Hang Power Clean, 7 reps
Burpee pull-up, 7 reps
double under, 14 reps
Time: 18:23.6

7 minute AMRAP of:

3 Clean and jerk 95lb
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

I knew this one would be tough for me. 95lbs is HEAVY! And toes to bars are my nemesis. Finally got my 1st hanging toes to bar on Monday. Goal was to get to the 6 toes to bar. And instead I got through the 9's for clean and jerk and snuck in one more toes to bar. Only one no rep (toes to bar) but had to take a lot of mini breaks b/c each and every rep took all my strength! Proud of the performance. But, also, excited to get better!