Thrusters 3-3-3-3-3 55-65-75-75-75

Then,

2 Rounds of “Hope”

Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

did not count reps b/c i froze @ box jumps. about 10 of each.

800m run
30 Box Jumps
30 KBS
30 Jump pull ups
30 lunges
30 K2E
30 45# push press
30 Wall Balls
30Burpees
30 DU's
800m run

1000 meter row
50 thrusters
30 pullups

15-12-9-6
rest 1 min 12-9-6-3

kettle bell swings
toes to bar

6 rounds

6 thrusters
1 lap upper lot

5 rounds for time

15 ground to overhead
30 mountain climbers
8 chin ups
10 wide leg squats

7 min AMRAP

5 overhead squats
5 box jumps

Strength
Split Jerk
Every 45 seconds for 5 sets complete 2 Split Jerks @80% 1rep Jerk- 155
Reps are at 0:00 – 0:45 – 1:30 – 2:15 – 3:00.

Conditioning

Group A
In 10 minutes complete:
15 Push Press (#95/65)
25 Burpee Broad Jumps
15 Push Press
25 Burpee Broad Jumps
15 Push Press

Group B
In 10 minutes complete:
20 Push Press (#95/65)
10 Burpee Broad Jumps
20 Push Jerks (#115/75)
30 Burpee Broad Jumps
With any time remaining AMRAP Split Jerks (#135/95).

Group C
In 10 minutes:
20 Push Press (#115/75)
10 Burpee Broad Jumps
20 Push Jerks (#165/115)
30 Burpee Broad Jumps
With any time remaining AMRAP Split Jerks (#185/135).

Chose C

I went to Mid City Gym at lunchtime today and did a mix up of:
3 rounds of:
walking lunges with 45 lb OHD for about 50' (warmed up with nothing, then a 25 lb plate then started with the 45 -they felt easy and fine.)
then I did a mix up of about 5 reps each side of: thruter type switching to opposite hand and then doing a rotating and pressing movement with the landmine
then I did 15 T2B
then I did elevated HSPUs - about 6-8 frist with just 45 lb bumper plates, then I did them strict for about 5 reps then did a few kipping reps. In the last round I did some on (2) 45 lb. bumper plates stacked, both strict and kipping.

Post WOD:
I decided to do some technique work with KB snatching. I used 8,12 & 16 kg KBs and did 40 DUs first and then about 6-7 reps each side of the KB snatch.

a little stretching and a shower and back to work

1 power snatch + 1 Snatch balance +1 OHS
Sets 1-2 120
Sets 3-5 135
Sets 6-8 145/150/155

3RFT
400m run
25 squats
35 double unders

9:10