being

A. Clean grip DL; build to a tough 3 TnG - 335#
B. Weighted dip; 5, 5, 5; rest 2 min - 53#
+
20 seconds max reps KBS 2 pood
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min actively
x5

pretty much stayed consistent at 10-8-8 across each set

I was feeling a little not focused so I put together a 4 movement rotation to keep on increasing and doing while resting approximately 3 minutes between rounds
20 Wallball (I used an 18 lb ball, but was throwing it WAY HIGHER... like 11 or more feet up.
10 KB Swings (I used DBs) started with 35 lbs, 50, 60, then 70 for the real sets (4)
10 High box jumps I was at about 32 then kept increasing and was VERY near max for all sets
40 DUs

I would do a round in about 3 minutes and then take about a 3 minute rest. The high box jumps took the time because I was jumping up and not rebounding down since they were so high.

GREAT WOD

Post WOD
I did sets of 5 reps of pretty close to max height box jumps (about 4 fingers higher than my belly button)

10 minute AMRAP

10 Shoulder to Overhead #115/75
90M Sprint

Pre-WOD - 11 Minute Clock:
- 5 minutes
2 Power Snatches EMOTM (55#)
- 1 Minute Break
- 5 minutes
1 Power Snatch EMOTH (65#)

WOD - 10 Minute Clock OTMEM:
Alternate Minutes (Minute 1, KB; Minute 2, 200M; Minute 3, KB ...)
- 15-KB Swings (53#,35#)
- 200 meter run

Skipped the 3rd 200m run because I run slow and was falling behind!!!

Back Squat
12x2 @ 85% (275)

Deadlift
12x2 @ 65% (300)

Skill: 
* Rope Climbs (new members practice footlock, others can try legless (lock the rope at the top and on the way down))

• HSPU (progressions with box, belly to wall, etc. or work on max unbroken or parallettes)

For time:

5 Rope climbs
15 Thrusters (105/75)
15 Ring dips (scale to hand release push ups if you cannot perform 5 or more ring dips)
15 Box jumps (24/20)

3 Rope climbs
15 Thrusters (105/75)
15 Ring dips (HRPU)
15 Box jumps (24/20)

1 Rope climb
15 Thrusters (105/75)
15 Ring dips (HRPU)
15 Box jumps (24/20)

75 min
Warm up for 15 min

1.For time: 5000 m row
Total time: 21.03.4, 2.06.3/500 m
Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
HR 179/193
Spm 25

2.Cool down
- 15 min easy bike

3.Accessory
A. Accumulate 30/side of 90-90 Hip rotations

B. Accumulate 30 reps of Prayer stretch

C. 2 min/side of Pigeon stretch

D. 2 min of Forward fold

Buy in:
5/3/1 Deadlift Week 1
240x5, 280x5, 315x5+ (9)

WOD:

Five rounds for time of:
50 Double-unders
10 Push Jerk 185/135*
Rest 1 minute
*From the floor. Like always.

Times: 3:00, 3:16, 3:00, 3:40, 4:04, 3:33
-Lost track of one round on sheet I was keeping track of times. Ended up doing 6 rounds instead of 5. Nothing like extra practice!
-Double unders were a fucking mess today. Gotta work on these more.

Cashout: 3x10 strict chin ups.

Ring dip 5x10