For time:
Kettlebell Shoulder press, 10 reps
Hand release push-ups, 20 reps
Kettlebell Shoulder press, 8 reps
Hand release push-ups, 16 reps
Kettlebell Shoulder press, 6 reps
Hand release push-ups, 12 reps
Kettlebell Shoulder press, 4 reps
Hand release push-ups, 8 reps
Kettlebell Shoulder press, 2 reps
Hand release push-ups, 4 reps

Strength:

Hang Cleans: 4x135, 8x155, 8x185, 8x205, 5x215

Metcon: Nasty Girls (modified)

3 Rnds: 50 squats, 21 Ring Dips, 21 PUs, 10 Hang cleans (135lbs)

Time: 19:48

Elements: DUs - set new unbroken record = 72

EMOTM 10 of Power/Squat snatch
progressive in weight.
Stopped at 135.

WOD
Snatch Ladder with double unders
95/115/125/135/145/155/165
Failed on 165 7x and on my 8th attempt I finally got under it and stood up with it. Felt good and wasnt going to leave the park until I successfully made the lift.

Back Squat
135 x 5
175 x 5 - Stopped work because of sharp pain in right shoulder. switched to yoke bar to complete this set. Did not complete any more sets.

''If You Could Ride A Bull In That Time, Modified*''
15:00 Cutoff
Complete the following for time
Row 50kcal
Then...
15-12-9 reps of
Kettle Bell Swing 20KG
Goblet Squat 20kg
Then...
Row 50kcal

Pre:
Shoulder Press
5 at 75% 1RM (5 at 60)
5 at 80% 1RM (5 at 65)
5+ at 85% 1RM (3 at 70, Push pressed the last two... )
Such a tough movement for me!

WOD:
10 RFT (12min cap)
15 Pushups
100m Sprint
finished @ 10:57 - Had to do girl pushups after a few rounds... shoulders were dead!

Post:
2 x 200m farmers carry - used two 35#'s first round, then one 35 & one 40 for second....

Three rounds for time of:

95lbs Ground to overhead, 10 reps
200 yard shuttle sprint, 50 yards there and back twice

First round did clean and jerk
Second round did power snatch
Third round did clean and jerk

400M Run

15-12-9
C2B Pullup
Box Jump
Clean #135/95

400M Run

Warmup
98 Burpees for wodstack challenge

WOD
For time
Bike 1.25 miles
25 Pullups
25 Squats
25 HSPUs
Bike 1.25 Miles
25 Pullups
25 Squats
25 HSPUs
Finish bike ride back to office for a total of 4.5 miles on bike

Class will be at 4:30 on Tuesday.

This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

Event 1)
Max GHD slamball throw for distance (14/10)
- you will get 2 attempts each

Event 2)
Suicide-Style Shuttle run for time on turf 27.9

Event 3)
3 rounds for time:
+ 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
+ 7 C2B Pull ups
+ Stoplight run

Shoulder Press
5 @ 75% of 1RM - 110#
5 @ 80% of 1RM - 120#
5+ @ 85% of 1RM - 130#

WOD
For time (12 min. cap)
10 Rounds:
15 Pushups
100M Sprint