5x5 Clean Pulls (135, 155, 175, 185, 205, 225)

8x 1 hang clean and 2 front squats (155, 175, 185, 185, 185...)

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest)

100 weighted situps

M/ 38/ 134 lbs/ 5'-6"
As Rx: (I needed a super long warm up yesterday)
I stretched, did DUs, burgener warm up, etc.
I ahd a tweeked nerve in my neck and back.. so I was NOT feeling it.. and needed a long time to get loose and warm and kind of ready.
I took the Split Jerking slow and steady to see how the loading would feel on my body.
75 lbs x 8 alternating legs
85 lbs x 6 alternating legs
95 lbs x 4 alternating legs
115 lbs x 4 alt. legs
125 lbs x 3 alt. legs with 2 on weaker leg
130 lbs x 3 alt. legs with 2 on weaker leg
WOD:
135 lbs x 2
145 lbs x 2
155 lbs x 2
155 lbs x 2
160 lbs x 2 (2 sets)
165 lbs x 2 (3 sets)
170 lbs x 2
POST WOD:
Tabata DUs - I was doing about 30 - 35 each round... I did one with 40 or 41, but then I also tripped up a couple times and only got about 30

I finished with some stretching and then some handstand kick ups and walk to the wall...

8 min AMRAP - team of 5

Hang to Overhead done as hang clean + push jerks - done in sets of 5's and 3's

then,

WOD #3 of Toys for Tots - with Adam Burke in 18:45

400m Run with a 20# WallBall
20 KB Thrusters @ 35# 10/10
30 DU's
30 T2B
20 Snatch
20 Thrusters
30 T2B
20 KB Snatch
400m Run with a 20# WallBall

then, later. . .

Snatch Balance work - light @ 95# - toasted

5000 Meter Row

2 laps

Partner WOD
5 rounds:
* 24 push press 95#
* 40 double unders
* 16 snatch 95#

Did this with Graham. He kicked my ass. After a week of rest, my chest still hurts... thats not good.

5 minutes Double Under practice

5 rounds, without letting go of rings:
skin-the-cat 1-1-1-1-1
muscle-ups 1-2-3-4-5
ring dips 5-4-3-2-1

10 rounds (bar load is 50% bw):
power snatches 1-2-3...10
overhead squats 10-9-8...1
ring dips 10-9-8...1

For time:

400m run

5 rounds of:
5 pullups
10 Pushups
15 Situps

400m run

Then
4 rounds of:
25 lunges
25 K2E
Every time you drop fromt he bar do 2 burpees

Did 20 Burpees

(I think I did a sixth round of my first set on accident)

2 rounds of:

50 Wallball (20 lbs)
50 Push-up
100 Double unders

Skill
Double Unders

Strength
1-10-1-20-1-30 reps of: Squat Clean - Front Squats - Squat Clean - Front Squats - Squat Clean - Front Squats
80kg-70kg-80kg-60kg-80kg-50kg
By far the hardest strength workout I have ever done!

WOD
Five rounds for time of:
3 Snatches (50kg)
20 Burpees
I was actually gonna do this with 60kg and with squat snatches but instead I used power snatches and 50kg because I was already quite destroyed! This workout could have been easily done in sub-9mins but my legs were pretty fucked up from the squats and my upper body is still sore from those dips from Saturday. In fact after two rounds I stopped for 30s and asked myself whether I should finish the workout or quit, since I knew my time would suck but then I just shut the fuck up and did the work. I actually had to stop every five burpees due to muscle fatigue and I couldn't even do the snatches unbroken.
Really Tough Day!