Skill
10 minutes of Free-Standing Handstand Practice
Snatch + C&J
3x5 Strict Tempo Weighted Pullups 10kg (60s rest) - (fast up, 5 second count on the descent)
8x40m Sprints with a 20m turnaround (2 mins rest) - All done in about 7-8s.

Strength
2-2-1 Snatch
40kg - 50kg - 60kg
2-2-2-2-1 Clean
40kg - 50kg - 60kg - 70kg - 80kg
2-2-2-2-1 Push Jerk
40kg - 50kg - 60kg - 70kg - 80kg (Split Jerk)
5x5 Deadlifts
100kg - 110kg - 120kg - 130kg - 140kg PR

WOD
Five rounds for time of:
12 C2B Pullups
12 Burpees
Exactly 59 seconds faster than last time!

Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
M/ 38/ 134 lbs/ 5'-6"
As Rx: wearing 20 lb vest
9:01
Good WOD
I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. it was SOOO HOT outside.. did this in the total sun on nice grass. I was able to do the broad jumps much longer/ better than I had anticipated. I did them in 5 plus 3 burpees, then again 5 plus 3 burpees then 3-4 broad jumps for about 7 feet per broad jump... I was very surprised.

POST WOD:
10 rounds of 30 secons on 30 seconds rest of DUs - had to do 40 DUs each time
400 DUs in 5 minutes work and 5 mintues rest. Good Post WOD burn in the sun.

Another fantastic class with Becky. Did pretzel and used the double band for thigh and seat work.

Class is at 4:30 Monday:

EMOM X 10 (alternate between movements after each minute, so you'll do each 5 times) :

A) 2 Clean and Jerks @ 75%
B) Max Effort unbroken muscle ups (if you fail to get one, switch to 2 rope climbs each minute)

For time.

"Jackie"
1,000m row
50 thrusters (45lb)
30 pull ups
*we will start heats of 4 every 5 minutes as necessary to accommodate rowers

M/ 39/ 135 lbs/ 5'-6"
I did this one after the 15 min. AMRAP of 10 KB swings (2 pood), 10 Box Jumps, 10 ring Dips and my lower back and shoulders were super sore this morning... I did this one in the early afternoon, with a long warm up to get loose.
lots of stretching, lots of DUs, bugener warm up,
lots of warm up sets on the BS.
I was feeling kind of weak when I did this, but just kept on grinding.
95 lbs x 6
120 x 6
145 x 5
165 x 5
180 x 5
200 x 5

WOD:
215 x 5
225 x 5
235 x 5
245 x 4 (I might have been able to get it, but wasn't sure and I work with metal plates with no safety cage.)
225 x 5

POST WOD: lots of stretching with a good steam

Hope for Kenya
12 min. AMRAP of 50 air squats, 30 pushups, 15 pullups
I did a bit of a longer warmup... 3rd WOD in a row, with only about 18 hours between WODs... and my last WOD was a 5x5 BS WOD, so my legs and posterior and lower back were really tight.
I did this early in the morning so I needed about 25 mintues or more to get warm and loose.

I did well: 5 complete rounds + 8 air squats = 483 total reps.

I tried to go out faster than normal and keep up a good pace.. it was a good idea. I was doing the first few rounds in a bout 2 minutes each.. I completed the 4th round with over 3 mintes left so I did another and got a few extras.
I was doing 15 or 20 or so then 10s with the squat.
I was doing around 15 plus then 15 or 10 +5 in the later rounds with only a few seconds break on the pushups.
I did all pullups unbroken... I was butterflying initiall and early then doing a bit of a kip.. concentrating on getting FULL ROM.
GREAT WOD.
Shoulders were fried.
POST WOD... good little stretch and then a quick steam & shower.

5 rounds of:
1 min AMRAP 1 arm KB C&J (Right)
1 min AMRAP 1 arm KB C&J (Left)
1 min GHD back extension isometric hold
1 min rest

RX
R1 - 9 (R), 8 (L)
R2 - 9 (R), 8 (L)
R3 - 10 (R), 9 (L)
R4 - 10 (R), 10 (L)
R5 - 11 (R), 11 (L)

15 min. AMRAP of: 10 KB swings (2 pood/ 70#), 10 box jumps 24", 10 ring dips
I did this one and completed the goal of 10 rounds in about 20 seconds past the 15 min. time limit
This is a great WOD.. I was surprised how I went unbroken on all KB swings (I used a 70 lb dumell), I went right into the box jumps resting at the top. The box jumps actually took the longest to complete.
Then the ring dips.. I did them very quickly and they were by fat the easiest and fastest of all stations.
I did a nice stretch and then a steam & shower

Partner WOD

When the partner completes 8 squat cleans, then tap the other partner.
8 Squat Cleans AHAP (55#...which was heavy @ the end for me, but Melyssa flew through them)

One partner then completes the following:
5 pull-ups
10 push ups
15 squats.

Mark the rounds here.

We had 3 people, so we added a static plank hold for the 3rd person in the rotation. Melyssa, Nim, & I