Strength: Snatch 5-5-5 (65%) Overhead Squat 6-6-6 (65%) bonus Snatch Pull 6-6-6 (65%) WOD: 5 rounds for time: 10 pull ups 15 box jumps 20 Kettlebell swings (53/35)
12:50
24" box negative ring rows
30" box jumps
44# KB

Snatch - 175, couldn't hit 185, even tried 195 - no dice

10 singles at 205 on C&J

Warm Up: 2 rounds of KB Challenge Swings

10-1 ladder on Bench Press
135, 155, 175, 185, 205, 215, 225, 235, 245, 255

10-1 Dips
6-1 Push Ups
4 Sled Pushes down&back
10-1 Dips
6-1 Push Ups

4x
7 FS/13 BS - 185, should have used 205 (not because I feel like I could have completed this, but the original workout called for 70%)

3 rounds of the KB Swing Challenge:

10 Swings
1 rep in a basic strength move
15 Swings
2 reps in a basic strength move
25 Swings
3 reps in a basic strength move
50 Swings.
Rest longer here, but rest as you need as you go.
Repeat four more times for a total of five times

All-levels WOD/Beginner WOD:
A. Reverse Lunge 5×5/leg = 113#
B. 10 minute AMRAP:
Max effort pull ups : 58 (??) + 6
Perform twice as many sit ups as last set of max effort pull ups :116
(For example: 8 pull ups, 16 sit ups, 10 pull ups, 20 sit ups, 7 pull ups, 14 sit ups, etc. Score is total reps of pull ups and sit ups.)

Pre-WOD
• 5k (24:52)

WOD - AMRAP (20 minutes)
• 20 squats
• 15 burpees
• 10 push-ups
• 5 dips

Post-WOD
• 100 sit-ups

Strength

Back Squat 5x5x5x5x5 -warmed up w/bar and 55, then 85x5, 90x5, 95x5, 105x5, 110x5

Conditioning
15 min AMRAP
9 squats
7 supermans
5 wall walks (MOD went as far as i could)

Rounds 6+11

Strength
Find 5 rep max Back Squat 75lbs
EMOM 5
50% of rep max- 55lbs

WOD- 2 rounds
50 Wall Ball Sit ups 14 lbs
40 HR Push Ups
30 KB Swings 18lbs
20 Burpees
10 Thrusters 35 lbs

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
14x7 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
4x7 Hurdles Alternating Single-Leg Jumps at 0.76m
7x7 Hurdles Runs (0.76mx1, 0.84mx2, 0.91mx1, 1.00mx1, 1.07mx2 - 1-step)
6x7 Hurdle Runs (0.91mx2, 1.00mx2, 1.07mx2 - 3-step)
3x10m Accelerations
2x60 Wall High Knees
4x60m Sprints (7.59, 7.50, 7.53, 7.64)
Gymnastics (Handstand Holds, 1 Legless Rope Climb)
1 Lap of the Infield + Static Stretching (Cooldown)

TMFK’s 50th!

For time;
2 rounds of,

25 pull ups (MOD: ring rows)
25 sit ups
25 back extensions
25 cal row
25 ring dips (MOD: dips w/ purple band)
25 squats
25 lunges
25 push ups
25 KBS 1.5/1p
25 slam balls 30/20

24:11 - very happy with my time. I think there was a 40 min. time cap