Warmup:
3 rounds:
10 second samson stretch each leg
15 push ups
10 GHD
6 Dips
5-8 OHS (95,115,135)
5-8 Shoulder Press (95, 115, 115 )

WOD:
Overhead Squat 3-3-3-3-3 reps ( 135 - 155 - 165 - 205 fail - 195 - 200 )
Failed on 205 because I couldn't push press it above my head. I should have tried again, but I was scared to drop the weight from above my head. I lowered the weight to 195 and got that easily. I decided to try for 200 and do an extra set and I got it! PR.

Push press 3-3-3-3-3 reps ( 115 - 135 - 165 - 185 - 190 )
Really need to focus on squeezing the cheeks together. Some reps were a lot easier than others.

Practice Kippling 8 min

1. Medball Pushups X 10 Ball Slams X 10 Kettlebel Swings X 10

8 min
1 min break

1. Pullups X 10 Clean & Press X 10 Pushups X 10

8 min.
These are 2 AMRAPs 8 min each. With 1 min rest break

5/3/1 Front Squat - Week 1 (based off 315#)
5 x 185
5 x 210
5+ x 240 (8 reps)

Conditioning:
No-Skill Annie

50-40-30-20-10 of:

Russian KB swing (70lb)
Abmat situps

8:27

This turned out to be pretty good!

Bench:
5 x 225
3 x 255
1+ x 275 (5 reps)

• did 5 muscle ups between sets

12.3:
18 min AMRAP:
15 box jumps (24")
12 push press (115lb)
9 toes to bar

8 rounds... Worse than last time but the push presses were definitely easier.

Spend 10-15 minutes on mobility and skill practice for the movements of today’s WOD. Check in with the coaches for mobility drills and progressions for Muscle Ups & Power Cleans.
then:-
In 15 minutes, complete as many rounds as possible of:
3 Muscle Ups
6 Power Cleans @ 60kg/40kg
9 Box Jumps @ 24″/18″
*Sub for 1 Muscle Up=3 Pull Ups + 3 Ring Dips
Beginner: Scale movements and load as necessary.
Advanced: Power Cleans @ 70kg/50kg, Box @ 30″/24″.

** Result : 3R+9,9 (3Pull+B , 3RD+R , 60KG, 24" **

6' TABATA Double Unders & Squats

• 190 total reps

Deadlifts & Box Jumps

4 135# DLs & 4 seated box jumps every minute for 15 minutes

Power Snatch 5×5 95,115,135,145, Ran out of time, tried 155 to see and failed first attempt.

Then,

5 Rounds

15 steps walking lunge w/ barbell in front rack position 95#

30 double unders

8 Minute AMRAP

10 Pushups
15 Snatches #75/55
30 DU

Rest 5 Minutes then:
9-7-5

L-Sit Pullup
Ball throw situps
4:01

It was supposed to be 4 rounds
* 400m sprint
* 21 55# DB swing
* 12 105# push press
* rest 2 minutes

both of us felt marginal. we did three rounds each, alternating.

total time: 21:22

M/ 38/ 134 lbs/ 5'-6"
As Rx: 9:30
Pretty much no warm up.. just a few minutes of basic stuff in my home before leaving to the playground to bang this WOD out.
I did this last night, a little rainy, on a totally dark jungle gym metal monkey bars.
The rainy part kind of effected my grip, but it wasn't too bad.
I conciously broke them up into smaller sets to allow my rest/ break between working to be very little time. Less rest more work time is the key for me. If I go to failure, to get those extra couple reps will mean resting too much and then not being able to really push the whole time.
I rested for about 1 minute or so maybe 2 then did a D.U. ladder going from 5050 (5,10,15,20,..50) in 5:10
I need to slightly lengthen my jumprope I think.. I was o.k. if the sets were broken since it ws just a burner really. I normally can do lots of DUs unbroken but that number has gone down lately. I'm going to have to start back on working the DUs Post WOD I think.
For me, I was kind of leaning back a little bit when doing the L pullups, and I really did not feel my midline/ core too much. I was feeling it in my back mostly, even though I did a bunch of GHDs on my last workout.