21-15-9 KB Swing, Ring L-Pullups, Burpees
I wasn't sure about the order for these, but usually want to end with the burpee... it's a good metcon piece and it taxes you before your start your next round. Also, the KB swings pre-fatigue your grip a bit before hoping onto the Ring L-Pulups.
I liked this WOD a lot.
I did this outside, EARLY this morning.
I am already gettign used to the KB (1.5) and it's getting easier. I think the handle is one element to get used to in stiffening the grip at the top, and I was kind of going through the hole a little more adn relaxing the grip a little on the decent and the initial pull. I was keeping my arms really relaxed and super straight for most of the movement, except at the top, where you have to be pretty tight.

21-15-9

Handstand push ups- Mod to Bar in rack position with feet up

Hang power cleans 135#

This one was tough for me, not good and HSPU and need to become stronger to be able to do 45 HPC @ 155#

Did hit a PR for Jerk today at 185#.

1RM Shoulder Press
5@ 60% - 75
5@ 65% - 80
5@ 70% - 85

WOD
Minute 1: 1 clean, 155/105
Minute 2: 1 HSPU
Minute 3: 2 cleans
Minute 4: 2 HSPU
Minute 5: 3 cleans
Minute 6: 3 HSPU
Continue to increase reps until you can't complete both movements in the alloted time.

Failed HSPU on minute 6, completed rounds 7 & 8 of cleans before failing on 9.

Post WOD
4 rounds of:
10 weighted situps
45 second plank.

Clean and Jerk

2 x 185 EMOM for 3 minutes

Rest 4 minutes

1 x 210 EMOM for 3 minutes

Rest 4

1 x 235 EMOM for 3+ (hit 6 then 2 after dropping to 45 seconds)

WOD:
3 rounds
5 x 225 front squats (off floor)
50 double unders

6 minutes-ish. Had to wait on the bar a few times.

"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Hice 4 rondas (total 21:00min:.2,5 - 3,5 - 4,5 - 5,5)

Skill:
3 position Snatch
3 position Clean
Split Jerk Technique

WOD:
1 minute stations for max reps:
Pull-up (25)
Push-ups (25)
Sit-ups (41)
Kettlebell Swings (32)
Push-ups (24)
Double Unders (61)

30-25-20-15-10
24 inch box jumps
squats
situps
pushups
pullups

for time:

10x ohs (155/105) *did 95#
10x over the box jumps (24/20) my heel is jacked so I did toes to bar instead
10x thruster (135/95) *did 95#
10x power clean (205/145) *did 95#
10x toes to bar
10x burpee muscle ups
10x power clean (205/145) *did 95#
10x thruster (135/95) *did 95#
10x over the box jumps (24/20) my heel is jacked so I did toes to bar instead
10x ohs (155/105) *did 95#

Team WOD in relay format, single file progression...team member cannot advance until the team member in front and behind is completed.

3 Rounds:

500M Row
30 Wallballs #20/14
30 Clapping Pushups

Team: Jerold,Nicole,Jake
38:34

For Time
100 DU's
200m farmer's carry (53)
75 DU's
200m farmer's carry
50 DU's
200m farmer's carry
25 DU's
200m farmer's carry

Optional post-wod
50 ring dips in as few reps as possible.

Was mentally beaten by this WOD because of the DU's. Got frustrated not stringing any substantial sets together so I did the unthinkable and quit (I know shame on me). Did 2 farmer's carries and 35 or so dips in 3 sets.