For time:
50 box jumps 24"/20"
50 jumping pull-ups
50 KB swings 1pd (35#/25#)
50ft walking lunge
50 knees to elbows
50 push press @ 45#/30#
50 back extensions
50 wallballs @ 20#/14#
50 burpees
50 double unders

I did regular kipping pull-ups, and i did 100 single unders

135 min
Warm up EMOM12
1.Own skill
A. Butterfly pull up practice for 30 min
- Sets of 3-8 reps x 13

2.JG PP 14.9.2018
Handstand
A. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps
B. 10 x 25% of max lateral wall assisted handstand hold
- 6 x 15 s.
B. Core - not done

2.Weightlifting
A. High hang muscle snatch
3x3 @ super light weight
- 17.5 20 22.5 kg

3.Strength
A. Back squat 3x6 @ 50-60 %
- 50 55 55 kg

4.Conditioning
A. 4 Rounds @ 70-75% effort:
500 m row
10+10 Single arm DB Hang clean and jerk @ 25 lbs
8 Box jump overs 24''
Time: 18.10 / 4.30, 4.35, 4.35, 4.30

5.Accessory
A. 3 sets:
10+10 One legged RDL w/ KB - 16 20 20 kg
8+8 Lateral box step ups
15 m Seal walk

Tng Power clean:
1.) 5x 75%
2.) 3x 80%
3.) 1x 85%
4.) rest...

For Time:
42-30-18
Wall Ball 9/6kg
Pull Ups
100 Double Unders after each round

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800m Run

This workout was just brutal, brutal I tell you!!! However, it was super freaking great feeling when you completed it.

I wanted to go a little faster but I just felt gassed at the 30 min mark.

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800m Run

I died today...this workout absolutely killed me. I nearly blew chunks and passed out at the push ups. BUT I finished! Took me forever but I did. :)

25 cal ski erg
25 burpees
25 cal AB

Hang Power Clean 3.3.3

Then:

15 min AMRAP

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

I did 215lb of HPC and then got 12 2/3 and 3 reps on the WOD.

Hang Power Clean 3.3.3 - 50, 65, 85 Felt good. Next time I'd like to try higher weight.

Then:

15 min AMRAP

3 Clean and Jerk 155/105 (MOD 65)

5 Plyo Push-up “hand on slamball” (MOD knee push-ups)

7 Lateral Box Jump “sub is over the box 2×1″ (lateral step-ups)

Felt good! Form felt good for the clean and jerks (thanks Kyra!), so next time I'd like to increase weight.

Then, afterwards I ran 800M to keep the burn going a little longer!

Strength:
1 Rep Max Snatch
155#

Met-Con:
Atlas Stone Ladder
Shoulder the stone 1 time the first minute, 2 the second minute, etc., until you cannot complete the number
140#: 4 Minutes
95#: 7 Minutes