AM

BBG

15 min to find 3RM Hang Snatch - should be unbroken 115lbs

5x3 max from above - 115lbs

3x5 snatch high pull from power position (hips) 135lbs

PM

Conditioning

1:00 ME Bar Muscle-ups (10)

3:00 AMRAP of:
9 Shoulder to OH 135
12 TTB

1 Round plus 9 shoulder to OH

1:00 ME Bar Muscle-ups (5)

3:00 AMRAP of:
9 Shoulder to OH 135
12 TTB

1 Round plus 9 shoulder to OH

*supposed to find 3RM Split Jerk in 6:00. really tired so probably was only 205

50-40-30-20-10
Double Unders
Sit-ups

RX. 11:26

Set of 40 DU's was frustrating

Warm-up: 3 rounds of 10 T2B, 3 wall walks, 10 lunge pass throughs

WOD
20 min AMRAP
1 Deadlift (115/75)
1 Hang clean
1 Front squat
1 S2O

*Single movements. 5 burpees every time the barbell is dropped.

RX. 40 rounds. Dropped BB 9 times.

I was pretty sore from the last WOD on Sunday and decided to work on technique as well as some movements I had not done in a while.
I'm really not positive how many total rounds I did, I would say 7.. something like that.
I worked on Ring Pushups in a variety of styles from straight pushups with super low depth, to lateral arm out and press up to arms out in front and press up. After a few warm up rounds I was basically doing 2 of each arm of each style per round.
For the rope climbs, I started with legless, but that was going to be too much for my arms and decided to switch back to concentrating on really pulling my legs up and then gripping with the feet. Technique really. I would do 2 in a row, without touching the ground, so at the bottom, I would stretch out and then recoil back up to start the climb again.
For FS, I would clean the weight, get set and do 10 FS. bar,75, 95, 115, 135 (3 rounds)

Good stuff. I had more to give, but since the body was pretty beat down, and I might workout the next night, I decided to call it a night, stretch out well and go back home.

Pre-WOD:
3 Rounds of the following movements ...
- Max Rep Dumbell Bench Press
- Max Rep Strict Pull Ups

WOD - for Distance w/ Partner:
- 8 Minute Max Distance Partner Row
Partners may break up work in any way they choose during the 8 minute row

Post WOD:
- 50 GHD Situps
or
- 100 Weighted Situps

WoD 1:

4 RFT:
200m Sprint
10 KBS
5 HSPU
(9:33)

Rest 10 Minutes

WoD 2:
8 minute AMRAP
10 Squat Jumps
10 Pull ups
10 Sit ups
(7 Rounds)

Using ONLY 1 bar

Deadlift 135/95: Mod to 55

HR Push ups: I did the first 10 without knees. The the remaining rounds, I had my knees down

Power snatch: Mod to 55 (lower back is still tight and this weight was a good choice)

200m run after even rounds: Mod to a 250 Row after rounds 10, 8, 6, 4, 2

a) SP wk3: 4,3x85#
b) split jerk: up to 145#
c) 1RM PC: 155#
d) 1mi run: 6:32
e) 7 min AMRAP:
6 sq clean x 95#
12 pull up
6 HSPU
1+5 HSPU RX!

Metcon 1:

1 Rnd: 50 DUs, 40 KBs (53), 30 WBs (20), 20 Situps, 10 Burpess, 5 Sq Clns (155lbs)
Time - 7:12

Metcon 2:

21-15-9: Renegade Rows (45lbs DBs), Dumbbell Presses (45lb Dbs)
Time - 10:20

Strength
Every minute on the minute for 10 minutes
2 Tall Snatches - 33 lbs

*For speed not weight, don’t forget to drive up onto the toes prior to dropping

Wod
10 Rounds
10 Banded Good Mornings

30yd Single Arm Farmer Carry (L) - 45 lbs

30yd Single Arm Farmer Carry (R)

13:31 min