Three 5min AMRAP’s with 1 min rest between each

5min AMRAP

30 Double unders

10 Sumo deadlift high pull

rest 1min, <--4rds+30DU (1st rd @ 65#, then stripped to 45#)

5min AMRAP

15 Push ups

5 Walking lunges with 95/65 in front rack position

rest 1min, <--4rds +7push ups @45#

5min AMRAP

10 Front/back squats 95/65 (member’s choice)

15 V-ups <--3rds +10squats @ 45

Score as 3 separate AMRAP’s.

M/ 38/ 137 lbs/ 5'-6"
As Rx: 13:25 (WAY TOO SLOW) about a minute slower than last time?
I did heavy DL a couple nights ago and my lower back was SUPER tight... I warmed up well, and practiced the KB swings... it all felt o.k.
I was going at a good speed overall, but ended up with a pretty slow time... I must have wasted too much time on the burpees, because I was moving well on everythign else.. also I took the pullups in 20,16,4, but that extra 4 set didn't take but a few seconds so that's not a big deal.
I did kipping HSPUs for the most part.. with some strict ones as I'm used to strict only and wanted to try doing kipping for once. They are much faster when doing higher reps, and when you want to jump back on when you're shoulders are tired you can bang out a few more quickly with the kip.
HSPU (12,10,8)
Pullups (20,16,4)
KB Swings (with 55# DB) (20,17,13)
Situps (anchored with DBs) (couple second pause at 40)
Burpees (10,10,10,10,10, 20)
Good workout.. I wasn't too mad about the poor time... I was pretty sore and did great quality movements.. I actually did a few extra reps all over the place.
Took a steam post wod and felt MUCH better.

SKILL/STRENGTH

Deadlift - 15 minutes to a 5RM=225lbs ~85% of 1RM

WOD

"Flight Simulator" (15 min cap)

Double-Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5= I go to the second 30 singles

***All sets must be unbroken. In other words, do 5 double-unders unbroken, stop the rope, do 10 double-unders unbroken, stop the rope, do 15 double-unders, etc...If you are on the set of 40 and you mess up on 39, you need to start the set of 40 again. If you sub single-unders, do 2 singles to 1 double

Warm Up:
2x
5 Ring Dips
10 Mountain Climbers (2-count)
20 Sledgehammer Swings

Then:
100 Single Jump Ropes (or 25 Double Unders)

Mobility:
Hip Flexor on wall
Calves on wall
Pain ball vs. feet and hamstrings

MetCon:
21-15-9
Front Squat 135 lb./95 lb. (no rack allowed)
Clapping Push Ups
Sit Ups

Then, immediately, after:
30 Power Cleans 135 lb./95 lb.

Time Splits:
21-15-9 -- 08:23
30 Power Cleans -- 04:54

137 lbs
I did not have a lot of time on this, but I gently warmed up a bit with some stretching at home before getting to the gym. My lower back was pretty tight because of the heavy 5x5 DL a few nights previous. I mainly was testing the water and warming up a bit with lower weight, mid rep rounds before the higher weight rounds:
95 lbs x 10
115 x 8
135 x 8
155 x 8
175 x 6

WOD sets:
185 x 1
195 x 1
205 x 1 (tie PR) - felt great & light
215 x 1 (PR) - felt good
220 x 1 (PR) - felt o.k. but didn't want to push any more past this... I'm confidant I might have been able to go for more, but with the heavy lifting I did already this week I maxed out here.
210 x 1 (PR) - felt good
215 x 1 (PR) - felt good

Post WOD did some good stretching for about 10-15 mins.

did 6x 10 reps squat
2x5 red band pull up....8 without band...10 w/ red
3 sets of incline bench w/ 35s, then 40s last two sets
30 pound push press
bar push press
2x15 reps bench bar pull up
20 dips

Skill
C&J
EMOM for 15 minutes: 1 Strict Deficit Handstand Pushup
3xRing Progression (60s rest)
(1 Strict Muscle up + 5 Strict Ring Dips + 10s L-sit Hold + Slowly lower from an inverted hang)

Strength
Snatch 1RM - 75kg (fail)
Got it locked but then lost it.

WOD
10 rounds for time of:
5 Pullups
10 Pushups
15 Squats
Could have gone sub 8!

1min hollowbody hold buy in

10 min amrap
15 cal row
15 kb swings (25 lbs)
15 sit ups

1 min hollowbody hold buyout

4+11

Deadlift #345x5x5
Bar Dips #80x5, 106x1, 143x1

WOD2 - 2 person team (Amira/Mike) - 2 Rnds: 24 DLs (135/95), 18 Sq Hng Clns (135/95), 12 Push Press (135/95), 6 OHS (135/95) - teams split reps however they want.

Time - 5:13

Bench Press work and DU work.....