For time,

4 rounds

8 Floor wipers 115/85 (MOD 45#)
8 Burpee box jumps 24/20
8 KBS 2/1.5p (MOD 1.25p)
8 Goblet squats 2/1.5p (MOD 1.25p)
8 Ring dips (MOD, reg dips w/ purple band)
8 Power snatch 115/85 (MOD 45#)

Could've gone higher on the power snatch (form felt good), but couldn't get 50# up for the floor wipers. 1.25 felt good for the kbs, was tougher on the goblet squats bc of my hip.

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set)
(195, 200, 210, 215, 220, 225, 225)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set) Cleaned 115, but didn't squat it.

For Time
50-40-30-20-10
Air Squat
II Under (2:1) (I did regular jump rope)

Have not done one of these in a while ... good to be back at the longer MetCons.

Warm Up:
2x
5 Ring Dips
10 Push Ups
15 Sit Ups
20 Double Unders

Mobility:
Hip flexor

MetCon:
6x
10 Ring Push Ups (parallel to ground)
10 Leg Levers with Hip Raise
10 Push Press @ 95 lb.
10 Russian Kettle Bell Swings @ 2 pood

Warmup
3 rounds
* samson stretch
* 10 push ups (usually do more, but this wod has them in it)
* 7 dips (slowly bumping my reps up in these, getting easier)
* 10 GHD
* 10 OHS (45,95,135)
* 5 thruster (45,95,135)

(Got this WOD from CrossFit Durham)

Startup
* Back Squats - 10 sets of 2 reps at 75% 1RM, 275# for me since 365 is my 1RM as of a month ago. Do a set every minute on the minute. These were easy for me.

WOD
21-15-9 Reps For Time:
* Overhead Squat (95#)
* Pullups
* Ring Pushups <-- subbed regular push ups since I dont have rings

Forgot chalk, the pull ups were the limiting factor for me since I am a sweat beast. The OHS also didnt go as well as I had hoped. My legs were burning, probably due to the 275# back squats right before.

BB Gymnastics
1) Snatch:
2X2 @ 65%
2X1 @ 70%
2X1 @ 80%
2X1 @ 90%
4X1 @ 70%
– rest 60 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
[worked up to 90lbs]

Conditioning
4 rounds for time:
25 Jumping Squats @ 45
20 KB Push Press @ 24/16kg (2 KBs/2 arms) [used 16kg]
15 Pullups [scaled]
-15 minute time cap [Completed 3 rounds in 15 min]

500 METER ROW
45 WALL BALLS @ 6 LBS
300 METER ROW
30 WALL BALLS @ 8 LBS
100 METER ROW
10 WALL BALLS @ 8 LBS

"Cindy"

5 Pull-Ups

10 Push-Ups

15 Air Squats

AMRAP in 20 min.

I finished with 10rounds + 12 reps

55 pull ups
107 push ups
150 squats

Recovery Day:
10-20 minute run
- Mobility
- Tabata Sit Ups
- GHD
Or
Carrie: 3RFT-
-10 Dead Lift (225/155)
-10 Bar Facing Burpee
-29 Wall Ball Shot (20/12)

Did Recovery - 2 miles, not sure on exact time.
Tabata sit ups.

3 mile run