Warmup:
3 rounds:
* 15 push ups
* 10 GHD
* 8 dips
* 10 OHS (95,95,115)
* samson stretch
* 5 pull ups
* 3-5 snatch for technique (95,115,135)

WOD:
* 1000 meter Row
* Rest 4 minutes
* Dumbbell "Tabata" Thrusters <- subbed push-ups

added Tabata double-unders

row - 3:21 - really slowed down after 600m...
tabata push-ups - 74
tabata double-unders - lost count, but not good...

Oh, yeah!

Warm Up:
Row 200m
5 Pull Ups
5 Push Ups
10 Squats
20 Mountain Climbers
50 Single Jump Ropes

Mobility:
PNF Hamstring
Hurdler Stretch
Calves/Ankles on Wall
PVC Pass-through

MetCon:
Dirty 30^
30 reps of ...
Push Ups
Pull Ups
Push Press @ 95 lb.
Wall Ball @ 20 lb.
Sumo Dead Lift High Pull @ 95 lb.
Burpees
Double Unders
Sit Ups
Leg Levers
American Kettle Bell Swings 53 lb. (1.5 pood)
Goblet Squats 53 lb. (1.5 pood)

^Athletes could pick to eliminate 1 of the movements (Dirty 30 has 10 movements and we listed out 11 this morning).

Done with a 20 lb. vest. I did about 10 of the SDLHP but opted to make those my skipped movement because the bar kept hitting the weight vest and thrusting it into my neck!

Skill
Snatch Balance

Strength
5-3-3-3 Shoulder Press
30kg-40kg-50kg-60kg
I now I can do five reps with 60kg but I just felt weak.

WOD
Five rounds for time of:
Push press, 12 reps (40kg)
40 meter Shuttle sprint
Squat snatch, 8 reps (40kg)
I have to say that this workout was very hard on me metabolically since just after the first sprint my heart rate was through the roof!
At first I was going to use 50kg but I felt like I couldn't handle any heavy loads.
Also it turned out that the sprints I did were actually more like 80m and not 40m. Still it was hard and fun, although my back muscles were completely destroyed after the third round.

Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups
(17 second improvement!)

Finished up with dip station:
10x leg lifts
10x high leg lifts over support bar
10x reverse push ups
10x dips

Seven rounds for time of:
30 kg pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 11 kg medicine ball

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

I scaled this workout down to 95 pounds, and really struggled getting my Squat Snatches done properly. Since sprints are out of the question at the moment, I changed out the 40m Shuttle Sprints for sets of 15 Push-Ups.

On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)

I tell see the Kettlebell Swings were starting to bug me, so I switched to just doing Push Presses and Pull-Ups every minute on the minute.

The weight was Rx'd, but the workout was pretty pathetic, to be honest...

BB Gymnastics

5X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. [110lbs]
Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect back position.
5X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec. [45lbs]

Conditioning [DNF]
For time.
30 T2B [scaled]
20 KB Thrusters 24/16kg (both arms) [16kg]
Row 1k
20 KB Thrusters 24/16kg (both arms) [16kg]
30 T2B

Pre-Wod: EMOTM for 15 minutes-
-2 Power cleans: touch and go (#75 for the first 5, increased to #85 for the rest)
For Time:
-100 KB Swings (53/35)
--200 meter run every break when you put the kb down.
Broke at rep 50 and 80, ran 2 200m laps.

Post:
- 3 Minute Plank

5 rounds, of 3 min AMRAP

1 min rest between rounds

3 Power cleans 135/95 (MOD 65#)
6 Push ups
9 Squats

23 rounds even. Went 5# heavier than last time, and did 11 more reps, yay! 70# felt too heavy during warmup, couldn't get the quickness. Hopefully by the next time this wod comes up I'll be ready for 70#.