6 min jog around block (2)
5 x 10 second hill sprints,1 min rest (4)
Tabata burpees 4,4,4,4,3,3,2,3 (5).

Exertion scale (1:increased RR to 5:could not possibly be harder)

Ten rounds for time of:

11 C2B Pull-ups
22 Front Squat 75 lbs / 55 lbs

Ring Dips
21-15-9
4:14

then

With a continuously running clock:

1st min: Squats up to 60
2nd min: Pull-ups remaining to reach 60 - bands
3rd min: Squats up to 60
4th min: Push-ups remaining to reach 60
5th min: Squats
6th min: Pull-ups ETC

Continue until you cannot finish 60 reps. Minimum of 12 rounds.

Back Squat 5-5-5 (65%, 75%, 85%)
Front Squat 5-5-5 (65%, 75%, 85%)

Then,

On the minute for 20 minutes;

Even minute- Max goblet squats 1.5/1p
Odd minute- Max double unders

Perform 30s work, then 30s of rest each minute. Score total reps

Back and Front squats were difficult, even at 85% of my max. Not a day to even attempt going for a pr. Even though my total reps seemed decent for the wod, my du's were awful. My rope split through the casing. I peeled it off the wire, but that made it feel lopsided when I spun it and I kept tripping up. Time for a new rope.

412 reps

For time:
Row 300 meters
95/135 pound Push press, 20 reps
Row 300 meters
95/135 pound Push press, 15 reps
Row 300 meters
95/135 pound Push press, 10 reps
Row 300 meters
95/135 pound Push press, 5 reps

Results Oleg 12:45 Rx

Warmup
For Time:

500M Row
30 Push Up
40 Sit Up
50 Air Squat
500M Row

10:02 - knee push ups

Damn, once again, the push ups totally wrecked my core and made me go super slow on the situps. Did the squats unbroken and my legs were fucked - the last 500m row was brutal; I could barely push with my legs the last ~200m. But beat my old time by 0:58!!

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Strength/skill

DeadLift
15 Minutes To A Heavy Single

170# PR!!

So I totally had an extra 5# on one end of the barbell and didn't know it. Thoughts running through my head during my 170# attempt (which I thought was 165#): "FUCK. Why is this so heavy?? I totally did 165# fine before. And FUCK, why can't I lift this bar evenly??" And then I saw the 15# plate and felt silly. But hooray for surprise PR!

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Conditioning
JT
21/15/9 RFT of:

HSPU
Ring Dip
Push Up

11:38 - box HSPU, green band, knee pushups

Did about 2/3 of the first set of HSPU on my toes on the box, but dropped to knees afterwards, which was probably a bit too easy. Brutal arm workout. Tammy said I looked good on the run on Friday; that I no longer looked like I was dying. Not sure how I feel about that compliment... obviously happy, but also - did I used to look like I was dying when I ran?

Strength/skill
Power Snatch
10 minutes heavy single + 3 EMOM for 7 minutes

Worked at 50#

Jess said my snatches were BANGIN (my words, not hers). Left absolutely GLOWING because of her compliments. Snatches are maybe my most hated/feared move, but I'm getting so much more confident with them. It feels great.

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Conditioning
Nancy
5 RFT

400m Run
15 OHS (95/65)

18:25, used 45#

Runs were brutal (as always), but maybe a little less brutal than usual? Maybe could have gone heavier on the OHS?

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What a fantastic day. <3 Jess - she's the best. Said I killed the class and that I had great hand eye coordination (which I know for a fact that I do not). Truly one of the best days at CF that I've had.

Complete 5 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
(Hice 9-11'5-13-16-18kg)
*Rest as needed between rounds. (descanse 1'30-1'30-2'00-3'00)
*Do not set the weight down during the 6 times through the cycle.
*Go up in weight each round to perform the heaviest round possible.
*Perform Lunge with the DB in the rack position.

Buy-in: Hip mobility and foam rolling
WOD:
7 Rounds For Max Weight:
1 Weighted Pull Up
3 Thrusters
Post total pounds lifted to comments.
1Rd 2pood KB & 95# thruster
5rd 2pood KB & 145# thruster
1rd 2pood & 165# thruster
1475#
-Strict deadhang pullups
CO: 2x25m walking lunges with 53# KB

AMRAP 1: 5 min
Rest 1:30
AMRAP 2: Start over 6 min reversed
Rest 2:00

From the top
3 HR pushups
20 deadlifts/133lbs
9 HR pushups
30 TTB
12 HR pushups
500m run
12 HR pushups
30 wall balls
9 HR pushups
20 hang cleans/103lbs
3 HR pushups

AMPRAP 1 - 43 reps
AMRAP 2 = 43 reps
Last round - do entire workout from beginning (20:10)