9min of clean complex @ 155#

7min AMRAP
5 HSPU
10 Pistols (aided w/ band)
rest 2min
7min AMRAP
5 Pull-up
10 Wall ball

6+7

Skill
3xMax Effort Strict Weighted Pullups 16kg (60s rest)
(13 + 4 + 4)

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand-Release Pushups
Situps
Squats

A 56 second improvement since last time!

Open WOD 13.2:

AMRAP 10 Mins: 5 push press (115lbs), 10 DL (115lbs), 15 Box Jumps (24")

Result - 228 (7Rnds+18 reps) - I really should have had one more full round!!!!

M/ 39/ 135 lbs
Did snatch balance and a Annie post WOD.
45 x 5
75 x 5
85 x 5
95 x 5 a couple sets
105 x 5 for 3 sets
115 x 5 for 4 sets
Did a power clean set and front squat set of 5 reps with 115
Then played with thrusters with 95

Then did a fast Annie and stretched a bit

I worked on my technique by doing mostly sets were I would do 1 power clean, into five front squats and then a jerk or two.
In the begining with super low weights, I was doing 1 power clean, then a front squat, and then a jerk or a push press, and I would repeat with front squat and then push press or push jerk for a few rounds.
I think I used:
65, 95, 115, 135, 155, 175 (no jerk with the 175)
I was nursing a nagging back pull so I didn't want to do too much.. I kind of reaggrivated the back pull on the 175 lb set I think.
I did some SUPER high wall balls and DU and wallball adn box jumps as well for practice before and after the workout.
stretched and went back to work.

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold (I did mine on dip station narrow bars)
M/ 39/ 135 lbs/ 5'-6"
I did 7 complete rounds.. I kind of lost track in the middle and might have gotten 8 rounds, but since I'm not positive I'm listing it as 7.
I went unbroken for the first 2 rounds and then started breaking up the pullups... I did them as follows as best as I can remember:
R1 - unbroken
R2 - unbroken
R3&4 - 12+3 pullup, 22+8 secs L hold
R5&6 - 8+5+2 pullup, 22+8 secs L hold
R7 - 7+4+4 pullup, 22+8 secs L hold
R8 (possibly) - 7+3+3+2 pullup, 22+8 secs L hold

Post WOD I did OHS:
45 x 5
65 x 5
95 x 5
115 x 8
115 x 8
then lots of DUs and stretching

8 Rounds:

8 Pull ups (20/14 medball) MOD: pull ups w/ purple band
8 Ring dips (20/14 medball) MOD: dips w/ purple band (green when it wasn't available)
8 Jumping lunges (20/14 medball overhead) MOD: walking lunges with 25# plate)

Time: 11:21

10 MINUTES TO ESTABLISH 1RM Thruster 155lbs

CONDITIONING: PARTNER UP

1) AIRDYNE 50-40-30-20-10 CAL

2) PARTNER ROWER 500-400-300-200-100M

3) PARTNER WALL BALL 50-40-30-20-10 20lbs

Partner with Sara..

Was out of town but squeezed in a quick workout.

Tennis court springs x 4 lengths
10 burpees
5 HSPU
Stairs jump (box)

Five rounds took me about 16 minutes.

Pre-WOD
Work Up to a heavy Squat Clean to Overhead

For Time:
-15 Power Clean (135/95#)
-30 Wall Ball Shot (20/14#)
-45 II Unders (2:1)

-10 Power Clean (155/105#)
-20 Wall Ball Shot
-30 II Unders

• 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders