Warm Up:
6x
1 Kang Squat
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Mobility:
Pain ball on feet
Pain ball on gluteus

Max Effort:
Power Cleans
2-2-2-2 [172 lb. (body weight)]
Sumo Deadlift
3-3-3-3 [275 lb.]

Switch from PCs to SDLs with 60 seconds of rest between each set.

MetCon:
2 minutes max Box Jumps
Rest 60 seconds
2 minutes max Double Effing Unders

Results Breakdown:
66 Box Jumps
1322 Double Unders (or 48 … I lost count)

Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (#110 for first two rounds, 105 for last two)

For Time:
-30 Walking Lunge Steps (45/25 Dumbbells) #25
-60 Double Unders (2:1) Did singles
-20 Walking Lunge Steps
-40 Double Unders (2:1) did singles
-10 Walking Lunge Steps
-20 Double Unders (2:1) did singles

After Party:
3 Minute Plank or 1 minute "L-Sit" --- Completely forgot to do this! whoops!

Shoulder Press 5-5-3-3-1-1 (65/75/85+%) 95,95,115,115,125,135, Fail 145

Then,

20 Thrusters Started this round 135, after 16 switched to 115, knew weight was gonna be to much for the full WOD

100m Run

15 Thrusters

200m Run

10 Thrusters

400m Run

5 Thrusters

800m Run

After switching to the 115 felt pretty good. The first set of thrusters and run alone took me almost 5 minutes i believe

800 mtr run - started out doing 200 mtrs row, and was tired from previous day's WOD. Decided to try running on injuring foot. It's getting better, but certainly not able to run the full so I jogged/walked 400 mtrs.

Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (#110)

For Time:
-30 Walking Lunge Steps (45/25 Dumbbells) #25
-60 Double Unders (2:1) Did singles
-20 Walking Lunge Steps
-40 Double Unders (2:1) did singles
-10 Walking Lunge Steps
-20 Double Unders (2:1) did singles

After Party:
3 Minute Plank or 1 minute "L-Sit" Tried doing L-sit. Yah no. Did plank

Thought I wasn't going to be able to do walking lunges, but my foot is getting better. Glad I did them and I did use #25.

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. - 185? don't remember exactly
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO - 135#
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO - 135#

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

215, 235, 250, 250, 270

Notes: Percentage should be based off of your most recent 1RM Squat.

Didn't do his programmed conditioning - not enough time

BB Gymnastics:

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec. build up to 140ish
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO - 135#
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec. - 135#

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Didn't do the conditioning he programmed. I did DU practice as a 5-25 ladder & back down / 5 min AirDyne intervals - shot for 45s on/ 15 off - didn't go as planned.

M/ 38/ 134 lbs/ 5'-6"
As Rx: 7:50 (I had to do 8 steps and then turn around because my gym doesn't have much open room)
This was a great WOD... walking lunges in the rack position was great.. not bad at first, but it was taxing a bit at the end of each round after 2. I went unboken on all rounds and had only a couple tiny hicups on the DUs. I have had a bad ankle for a while now, so I kind of stopped with the DUs for a while... I've been hitting them for about a week now and they're starting to come back. I went kind of super slow to get really good movement on the walking lunges... if I went quicker I started to push my knees forward and lose good posture, etc.
I really cramped up in my foot's arch... weird. This is all quads for a burn.
POST WOD:
High Box jumps in set of about 7 reps, and heavier FS
(Box height ended up at about 42-43" and I would walk over and just do a set of FS.. I used: 115, 135, 165, 185 lbs for sets of around 5-7)
Gym turned off the lights as I was cleaning up so I HAD to leave.
My butt and quads were a bit tight. No POST WOD stretching for the first time in forever.

2, 3, 4 minutes (36min):
- Skillmill Run
- AB
- Row
- Ski

• Flow: 2 minutes of each machine, then 3 and finally 4. 36 minutes total. No rest btw.
• Score: Total meters

2 rounds for distance:

12 min Bike Erg
3 min rest
12 min Row
3 min rest

5k+ Loop at Audubon Park
10 strict hspu
20 bar ups
30 Strict Pull ups
40 t2b
50 dubs + unbroken