M/ 38/ 134 lbs/ 5'-6"
I did 10 rounds of;
10 KB swings (1.5 pood)
10 toes to rings
12:26 I went unbroken for all sets... that was good. I didn't warm up much, and I felt o.k... maybe I should have warmed up my lower back a bit more, but I was pretty much o.k. Still this WOD is a grip burner, but good overall as well.
I did one long sking the cat and then back home... did this one with Sadie next to me.. then ran around the park with her for a bit to loosen up a little more.
Fun WOD... I would like to do more early morning WOD.. leaves my nights more open and better sleep.
Gotta check, but I think this is a PR... NOPEr.. PR was 11:49 in the Summertime... need to reduce my time between movements.

2 Person Team WOD
Grip It And Rip It
2 Rounds:
12 DL (275/175)
12 Muscle-Ups (3 Pull/3 Ring = 1 MU)
30 Alternating Box Jumps (24/20)
Then,
2 Rounds:
15 Hang Cleans (185/115) (Power or Squat)
15 Burpees
60 Double-Unders (Singles, 3:1)
Then,
1000m Row (If no rowers are available then run 5 laps

Skill
DUs + 1 Muscle Up PR (No kip)

Strength
5-5-5 Front Squats (3mins rest)
60kg-70kg-80kg PR

I was supposed to do a WOD of OHS and DUs afterwards and decided to put 50kg on the barbell.
It turned out to be a bit heavy on the wrists so I did one round and stopped as I decided to do it with 40kg. Then a huge problem occurred the second time I started the workout. I couldn't do any double unders although 5 minutes ago I did about 30 unbroken and last Friday I did 53! So I got really pissed, threw the fucking jump rope on the ground, and called it.

Class at 4:30 on Monday. Note: I'm lucky to make it to the gym much before 4:30 due to my new work schedule, so feel free to do some independent stretching beforehand.

Skill:
Every 40 seconds x 10
- power snatch to hang squat squat snatch ( no more than 60-70% of max squat snatch)

Then,

3 rounds (12 min cap): (1 min rest between exercises)

• Non-heaving drop snatch x 5 (see video - 

• Max effort nose to wall shoulder touches (scale to keeping only nose and toes to wall for as long as possible or feet on a box shoulder touches)

WOD:
5 rounds for time:

5 HSPU
10 C2B pull ups
15 OH kb swings (53/35)

Turkish Get Up, 5 minutes for reps(moderate load, focus on good movement and control).
Then:-
In 15 minutes, complete as many rounds as possible of:
10 Dumbbell Snatches @ 35lbs/25lbs(alternating arms)
10 Push Ups
30 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: DB @ 45/30lbs.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD / 5 Pullup Pullup Still Shaky

Result: 24KG (KB - 9 Reps) , 4R+10+10 (15 DU)

Tried breaking it up and doing the strength portion in the morning. Percentages based off 340

Strength

High Bar Back Squat: 
1X5 @ 80%, - 275

2X3 @ 85%, -  295

2X2, 2X1 @ 90% – 305

rest 2:00 between sets

After yesterday's WOD, I have nothing left in my legs today!

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
PVC Pass-through
Kettle Bell on shoulders

Max Effort:
Bench Press
8-5-3-3-1
70% ... 90%
145 lb., 155 lb., 165 lb., 175 lb., 185 lb.

30 Ring Dips (not for time)

MetCon:
21-15-9
Push Press @ 95 lb.
Wall Balls @ 20 lb.

Round 1 - 5 Reps at 45 lbs
Round 2 - 5 Reps at 55 lbs
Round 3 - 5 Reps at 65 lbs
Round 4 - 5 Reps at 75 lbs
Round 5 - 5 Reps at 85 lbs

Every Minute on the Minute for 8:00 Complete:

2 Deadlifts - <b>185lb each round</b>
20 Double Unders - <b>completed each round</b>

Then,

15 minutes to establish 1 RM Snatch - <b>60lb</b>
15 minutes to establish 1 RM Clean and Jerk - <b>did not do</b>

WOD

3 rounds for time of:

4 prowler sprints (185#/125#) Scaled:185#, 165#, 125#

8 KB thrusters R arm (1.5/1pood) Scaled:35#

8 KB thrusters L arm (1.5/1pood) Scaled: 35#

16 burpees

32 KB SDLHP (1.5/1pood) Scaled:35#

64 double-unders Scaled:180 Singles

** rest 2min **

Cut Off 40 mins