Warmup
3 rounds
* samson stretch
* wrist stretch
* 15 push ups
* 5 dips
* 10 GHD
* 10 OHS (95,115,115)
* 10 push press (95,95,115)

WOD
Max Rounds in 20 Min
* 10x 115 pound push press
* 10x KB Swings, 1.5 pood (used 55# db)
* 10x Box jumps, 24 inch box (24" in use, I used a 36" box)

I slipped and messed my shin up on the 2nd round.

5 rounds + 10 push press + 10 KB + 4 JB

11/14

Strength
5x3 A2G front squat 80-90%
1. 225#
2. 235#
3. 245#
4. 255#
5. 255#

Olympic
Snatch 7x1
1. 95#
2. 95#
3. 95#
4. 115#
5. 115#
6. 115#
7. 125#
Not all of these were successful lifts. Trying to hone in my technique.

Clean pulls 10x1 on the minute @ 70% of deadlift max. 310#

Conditioning:
For time:
40x pistols
30x toes to bar
20x box jumps 30"
10x muscle ups

14:00

3 RFT
10 Dead Lift (RX1-275/185# RX2-225/155#) ->(245#)
50 II Unders (1:1) -> (Singles)
10 HSPU -> (MOD: box)
50 II Unders -> (Singles)

Post
3min Total Plank
1min Total L-Sit

Stamina
3-day hike over various terrains with bag packs of weights b/t 16kg-20kg.
each day had 8 checkpoints of various km each, and as a challenge we were doing every checkpoint on the checkpoint 10 hand release pushups with the bag packs on!

Strength
3x3 shoulder press 60kg (3 mns b/t sets)

Skill/Gymnastics
3 x max effort L-sit on rings (60 seconds b/t sets)

WOD
5 rounds for time of:
5 squat clean thrusters 60kg
10 C2B pullups

Push Jerk 5-5-5-5-5 (30-50-70-80-85)

Then;

10 Barbell roll out
10 Hang power clean 135/95 (MOD: 55#)
10 Push Jerk 135/95 (MOD: 55#)

5 rounds

My barbell roll outs leave something to be desired, subbed with K2E. Was going to try 60# for the wod, dropped to 55#. Felt heavy enough. Exhausting workout.

Back Squat 3 x 5 reps
215-215-215

Bench Press 3 x 5 reps
195-195-195

Deadlift 1 x 5 reps
245

Assisted Pull-ups
8-8

yoga burn

3rounds
25x squats
20x push-ups
26x lunge
10x pull-ups
50x flutter kicks
30x jumping jacks
10x superman
run 1 lap
repeat

Skill
Max Effort Muscle ups - 10 PR
EMOM for 4 minutes: 3 Muscle Ups
20 minutes Jump rope Practice

Strength
5x3 Push Jerks 70kg (3mins rest)

WOD
8min AMRAP of:
4 Squat Cleans (70kg)
8 Burpees
The workout originally included double unders, but my jump rope abilities sucked today although they have been great lately. Still awesome workout and the cleans got heavy!