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

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...

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

25 min AMRAP

25 Calorie Row
100 Double Unders
80 Kettle Bell Swings at 53 lbs
100 Air Squats
60 Push Ups
100 Double Unders
40 AbMat Situps
100 Walking Lunges
20 Burpees

5 miles on Montour Trail with Dana
Avg Pace of 9:05 per phone.

Buyin: 5/3/1 DL Wk1
240×5, 275×5, 305×5+ (10)

EMOM for 6 min: 2 Back Squats @ 275#

WOD:
3RFT
10 DL @ 225#
50 DU’s
Time: 3:59

Cah out:
3×5 20#vested strict pullups

5 Rounds For Max Reps

Thruster, 75#
Pull-Ups (Green Band)

10-9-8-7-6-5-4-3-2-1

Deadlift, 1 1/2 body weight (135#)
Bench Press, body weight (65#)
Clean, 3/4 body weight (75#)

Barbell Complex @ 155# for 9min

5rds
20 KTE
15 OHS 95#

Skill
Practice the overhead squat, focusing on technique and shoulder / hip mobility.

Level 1
3 rounds:
DB Overhead Squat (25/15# per hand) x 8
Row 250 m

Level 2
5 rounds:
Overhead Squat (115/75#) x 8 (95)
Row 250 m