Weightlifting
Snatch - (40kgx3x1, 50kgx2x2, 60kgx1x3, 65kgx1x3, 70kgx1)
Clean & Push Press (40kgx1+3, 50kgx1+3, 60kgx1+3, 70kgx1+3)
3x5 Deficit Snatch-Grip Deadlifts (75kg - 80kg - 85kg)
3x5 Hip Thrusts (65kg)
3x20m KB One-Arm Farmer's Walk (24kg)
Half-Tabata Plank Hold (with extended arms)

2 rounds:

900m Run
29 Wall Ball
95 Double Under
19 Partner Med Ball Sit Up
9 Tire Flips
29 KB Swing
95 Air Squats
19 Toes to Bar

26:59 with Eric Justice

5x5 Back Squat @ 185 light
532 Bench Press - 225,265,275x1
3x5 Zercher Squat @ 165
3x8 Pull Ups

in 10 minutes:
Men
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

I got to 54 reps - 30x75#, 24x135#

I am going to try this again on Saturday

Power Snatch + Snatch: Find Max - 185

Power Clean + Clean + Jerk: Find Max - 235

BN Push Press: Find 3RM = 225 for 2, 205 for 3

Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
Butt Kicks
Broad Jumps
Knee Hugs
Walking Quad Stretch
Inchworms
Spider Walk
Toy Soldier
Backwards Run

Core WOD

Tabata

Flutter Kicks
6inchs
Sprinter Sit-Ups

WOD

5 Rounds For Time of:

150m Shuttle
15 Wall Balls (10-11#)
15 HR Push Ups
30 Double UnderS (60 SINGLES)

6x2 nousu haastavaan mutta varmaan kakkoseen

Warm Up
3 rounds
1:00 row (increase pace each round)
5 inch worm with push up
5 up downs (burpee without push up)
10 alt leg v-ups
5 jumping pull ups
:30 Active Bar Hang
:30 HS Hold

Metcon
For time
30-20-10 reps
Calories Row (women calories 24-16-8)
Burpee over rower (steady pace, not going all out, step up tactic)

rest 1:1

For TIme
30-20-10 reps
Calories Row (women calories 24-16-8)
Kipping HSPU (HSPU's should be done in mostly at 3 sets) so take smart breaks in bwn sets. Even if you could go for unbroken
set now its not that time. Make it 20+10 with 20 sec rest bwn for example.

Accessory Work
3 sets
6-8 weighted or strict pull ups
rest 15-30s
8-12 hardened ring row
rest 15-30s
1+1 Plate around with pinch grip hold (eli pyöritä näppien varassa kierros myötä/vastapäivään hitaasti ja hapota forkkujas
mukavasti. Grippi treeniä. Miehet 10kg ja naiset 5kg tai 10kg levy niin että voi ottaa vähän "sisäkantista" kiinnii. Paino ei niin
oleellinen vaan se että näppivoimaa saadaan haastettua)
rest 2 min bwn sets

lI did this in the morning with almost no warm up.. I did stretch for a little bit and then set up and did this at 31 Cunningham garage... I had to walk a bit more than usual.. from where I was doing the KB swings to where in the other side of the garage I ended up doing the toes to rings.
I did all sets unbroken... that was good... I only really felt it in the last 2 rounds big time in the grip... I was glad to not break any sets... i should try to now focus on pushing the pace a bit and seeing where I break.. still a great short WOD and a great killer grip WOD.
I did rest a bit going back and forth and felt pretty good overall. Almost no stretching post WOD... had to shower and leave to get back home.

last time I did this WOD was on June and I got 11:15

a) SP wk 4: 5x55, 65, 75
b) split jerk: up to 145#
c) 13.2: 10 min AMRAP
5 STO x 75#
10 DL x 75#
15 BJ x 20"
= 305 reps (10 rd + 5 rep)
d) failed sled push
e) 3 RFT:
250 m row
15 burpees
= 6:01
f) HSPU skills

23:30 (alternating sets)
10 sets--pullups, chins, static holds, curls
10 sets--close, wide, hand release, dips