100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Wall Balls
50 Pull Ups
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Knees to Elbows
50 Sit-ups

split the work in half and did it as a partner workout with Rory. All movements we did 50 reps (no 25's)

10x1 Snatch (heavy) - 175, hit 9, missed a 185
10x1 C&J (heavy) - 225

5x2 - 1 & 1/4 Squats - 245
1x20 HBBS - 250 - PR

10-1 Ladder:
KB Swing
Sit Up (done as 10,10,9,9, etc)

5x6 - Pull-Ups & Dips with a 40# vest (had to start kipping the pulls @ rep 4 on the last 3 sets)

8 min AirDyne sprints - 15s on / 45s off - got about 125 cal

Reverse Hyper

AMRAP in 7 Minutes
7 Push Press 45/75#
7 KB Swing 35/55#
7 jump over burpee box jumps - 20" universal

then...directly into

AMRAP in 7 Minutes
10 Front Squats 95/135#
1 Wall Ascent

result:
Oleg 4/2 Rx

Skills:

30 mins practicing Muscle Ups

Note: Kip and Strict

Warmup
5 RFT of:
Cindy (7 Minute Cap)

5 pull ups
10 pushups
15 air squats

6:30, used 2 skinny bands (reds)

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Strength/skill

Weighted Pull Up
10 Minutes To A Heavy Triple

HAH. Did 3 EMOM instead. Started with 2 skinny red bands, then used a blue & red at the end. BRUTAL!

Pendlay Row
8 Minutes To A Heavy Single
10/10/10/10 @ 70%
1 Minute Rest Between Sets

I really don't remember what I used for this unfortunately. Laziness strikes. But it was difficult at the end.

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Conditioning
For Time
12/9/6 RFT

C2B
Renegade Row each (45/25×2)
K.B. Swing (2/1.5 Pood)
Row Calories

9:25 - 15# dbs, 12kg kb, blue + red (+ another red on the last round)

Brutal arm workout. Renegade rows were a little light, but my shoulders were wrecked already from the EMOM pullups. Was kind of disappointed that I used THREE bands for the pullups on the last round (Dariel def gave me a look), but again, I had already done like... 1,000 pullups, so... I didn't feel THAT bad. But still sad that I started the day off with 2 reds and then devolved to 2 reds PLUS a blue. Oh well.

Pre-WOD:
Find 1 RM Front Squat- 275, failed at 295

For Time: 21-15-9
-Thruster (95/65)
-Pull UP

Overhead Squat
2-2-2-1-1-1
65-85-95-105-115-125

130509
Rx:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Did:
Three rounds for time of:
Run 800 meters
25 Back Extensions
25 Hip Extensions
50 Sit-ups

Three Rounds For Time
7 step lunges each leg (with 135/95 in the front rack position)
14 bar over burpees
21 pull ups