Seven rounds for time of:

7 Handstand push-ups
7 Toes to bar
225/165 pound Deadlift, 7 reps
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups

5 Burpees

10 Knees 2 elbows

15 KBS 1.5/1p

20min AMRAP

As many rounds in 18 min of:

10 Kettlebell swings 1.5 pd / 1.0 pd
10 Pull-ups
10 sec L-sit hold
10 Goblet squats 1.5 pd / 1.0 pd

SKILL:
Find 3 Rep Max on Back Squat (205)

WOD:
3 rounds of:
2Min Max Wallball Shots
Rest 1 Min

Warm up:
800m run
then 3 rounds of
10x abmat sit ups
10x overhead squat 45#
50x double unders

Mobility
2:00 left and right banded shoulder stretching for external rotation

Olympic:
Hang Power Snatches 1. 95# 2. 105# 3. 115# 4. 125# 5. 135# .. 3 misses at 145#

Strength:
5x6 Front squats @ 175# 45-60 rest between efforts

Interval:
3 rounds for reps of
1:00 sumo deadlift high pull @ 95#
1:00 rest
1. 25 reps
2. 23 reps
3. 24 reps

Bitchwork:
Row 1000m for time rest 4 minutes then row 1000m for time again.
1. 3:33
2. 3:30

You can rest well between ALL sets.
M/ 38/ 134 lbs/ 5'-6"
As Rx:
185 lbs x 2
165 lbs x 10
195 lbs x 1
145 lbs x 15 (fail - I was really feeling it in my wrist and in my lower back and decided to NOT really go for broke)
205 lbs x 1
120 lbs x 22 (fail - I was just really feeling it in my wrist.. I was starting to feel like I was drooping a bit due to the wrist... back was tight as well)
I did a few sets of KB swings with 35, 50, and 60 lbs x 10-12 reps each set as well.
My wrist was KILLING ME last night.. still is. I also have a nerve tweek in my neck and back, so I was kind of taking it a little bit easy. I HAD to wear a wrist wrap on my left wrist... I could barely put any pressure on it.. to allow me to get into the rack position and have a couple fingers on the bar, for safety, adn to keep my elbows up. Legs were fine. I think if my wrists were o.k. I could have pushed a little harder and gotten 205 for each of the singles and maybe a little more.. and I could have gotten more reps on the longer rep sets.... THOSE 20 & 30 sets were killers. Really hard to judge what you're going to get for those. Good workout overall.

Seven rounds for time of:

7 Handstand push-ups
7 Toes to bar
225/165 pound Deadlift, 7 reps
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups

5 Burpees

10 Knees 2 elbows

15 KBS 1.5/1p

20min AMRAP

Hands are a mess from this week. Used the little foam pads on the bar for the first time for the K2E, they helped tremendously! Very pleased, aimed for 10 rounds, got 11.

11 rounds + 1 rep

Checked the board the next day, was only beaten by 1 guy, by 1 burpee, so close!!!

Power Snatch 1-1-1-1-1-1 (went up to 60lbs and worked on form)

Then,

12min AMRAP

4 Muscle ups MOD 12 pull ups & dips w/green band

8 Toes 2 bar

12 Box jumps 24/20

3 2/3 rounds and 5 reps

5 rounds for time of:

Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats