A.Three sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps
L-Sit x 30-45 seconds
Double-Unders x 30-40 reps

Instead of muscle ups was trying to work on hips to rings.Back to Paoli drills afterwards to start working from the beginning. L sits were 30 sec but legs were dropping (feel like quads will cramp if I leave them fully extended).

B. Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep
Minutes 1-2 = 70% of 1-RM
Minutes 3-4 = 75% of 1-RM
Minutes 5-6 = 80% of 1-RM
Minutes 7-8 = 85% of 1-RM
Minutes 9-10 = 90% of 1-RM
Minutes 11-12 = 95% of 1-RM

117-123-132-141-150-156# (all reps completed, felt really good on these)

C.Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 65%
* Set 5 – 5 reps @ 70%
* Set 6 – 5 reps @ 75%
* Set 7 – 5 reps @ 80%
* Set 8 – 4-5 reps @ 85%
Rest 2 minutes between sets.

161-180-191-130-141-150-161-170# (x5) (felt good here too)

D.Ten sets for max reps of:
20 seconds of Kettlebell Swings (32/24 kg)
20 seconds of Chest-to-Bar Pull-Ups
20 seconds of Rest

12/3, 12/3, 12/2, 12/3, 12/3, 12/2, 12/2, 12/1, 12/2, 12/3

5 rounds of:
* 7 muscle-ups
* 21 burpees

I got stuck on the last muscle-up for a while. Grrr..

Kettlebell Press 3-3-3-3-3, Left & Right
*Compare to 071712.
then:-
In 15 minutes, complete as many rounds as possible of:
Run 400m
30 Wall Balls @ 10kg/5kg
20 Knees-to-Elbows
Beginner: Scale movements and load as necessary.
Advanced: Sub KTEs with Toes-to-Bar.

Result:- 12,16,20,20,20 , 1R+400M 19WB

3 person team
AMRAP in 5 minutes:
45 lb Kettlebell Swing
Hand Release Push ups
Walking Lunges

The person doing KB Swings is stationed about 25 yards away from the person doing Push ups. The person doing the walking lunges may start at either station. On the go command all persons start. Once the walking lunges reaches the person at the opposite end, they switch movements. This continues for 5 minutes. The only reps counted towards the teams scores are the reps of KB Swings and Push ups.

We took 3rd place in the event with 313 reps. The winning team had 333 reps, 2nd place had 330. Most teams were 300+ reps.

This was a fundraiser for Special Olympics.

Jump Rope Training

Spend 10:00 working on double-unders. Those proficient at double-unders, attempts triple unders….

Conditioning:

A. For Time

1000M Run
75 kb Swings 53/35
100 Double Unders

9:11RX

3 rounds for time:

5x kb snatch (53/35)
5x kb lunges (53/35)
5x kb snatch
5x kb lunge
20x toe to bar
250 m row

Man this was tougher than it looked. I did first set of t2b unbroken, 2nd set: 11+ 5 + 5 3rd set: 10 + a bunch of 1s and 2s

B ball 1 hour

WOD 1:
3 minutes to establish 3RM OH Squat:
Did 135, 155 then got 2 reps at 175 before time ran out

WOD 2:
50 thrusters (95), 100 DU, 500m run with 22lb tire
8:29 (won heat)

WOD 3:
Fight gone bad style WOD with 1 minute stations for total reps:
30lb bag toss over pull up bar
Slam bag (30lb)
Shoulder to OH (115)
Pull ups
Burpees

1 min rest

Lateral jumps over barbell
Deadlifts (225)
Parallette push ups
Ground to OH with 65lb plate
Walking lunges

1 min rest

2 min of hurdle jumps

Total score: 215

Finished around 37 out of 91

5 min
15 Box Jumps
15 K2E
(3 rounds + 2 reps)
Rest 1 min
4 Min
10 KBS
10 HRPU
(4 rounds + 10 reps)
Rest 1 min
3 min
10 Slamballs
10 Jumping Lunges
(3 rounds + 3 reps)
Rest 1 min
2min
Max Abmat
(87)
1min
Max Burpee
(10)

Warmup:
3 rounds:
10 second samson stretch each leg
10 push ups
10 back extension
10 GHD
10 pull ups
10 OHS (95,115,135)
10 Push Jerk (95, 115, 135)

Technique Work:
Snatch (45, 95, 115) - just working on my form

WOD:
Shoulder press 1-1-1-1-1 reps ( 115 - 125 - 135 - 140 - 155 )
Push press 3-3-3-3-3 reps ( 135 - 145 - 155 - 165 - 175 )
Push Jerk 5-5-5-5-5 reps ( 135 - 155 - 160 - 165 - 175x2 - 175x1 )

My shoulder was getting weak towards the end of the push jerk. I didn't even try the last two reps of 175 - I definitely would have dropped the weight. 155 shoulder press is a PR for me. Squeeze those cheeks together!