4 X 8 Front Squat (65,75,85,85#)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45/25 - did #15): (Low Round-7reps)
-Pull Up: (Low Round- 5 reps)

Post: L-Sit Practice

Snatch
60x2=

65x2=

70x2=

70x2=

70x2=

Snatch
3x 2x 70
Clean & Jerk
3x 3x 85
Clean pulls
3x 2x 115
Front Squat
3x 3x 97,5

Power/Hang Snatch
3x 3x 55

Power Jerk
3x 3x 70

Back Squat
3x 4x 110

Power Clean
3x 3x 70

Snatch Pulls
3x 3x 80

5 rounds of:
10 ring dips with 20 lbs weighted vest
10 KB swings using 1.5 pood KB (wearing 20 lb. weighted vest)
20 secs hold of L-sit in a low paralette (wearing 20 lb. weighted vest)
New different WOD. Early morning WOD. Gym Boss was on the fritz so I just counted slowly for the 20 sec. hold. Not really for time, but pushed hard to keep up the pace. I warmed up in the apt and then did a few reps in the park to get comfortable with the movements 1 time before the WOD.
The L-Sit did a pre-fatigue on the arms and triceps before hitting the next round of the ring dips.
All unbroken until the 4th round. I only broke up the ring kips to 7+3 for the ring dips on the last 2 rounds.
Fun, well rounded WOD.
Again I felt a little tweak in the back. I was hoping I was back to normal after a few days off, but the back might still have a pull.
Entire WOD, setting up, stretching and WOD and back into the apt under 1 hour. GOOD timing.

Snatch
3x 3x 67.5

Clean & Jerk
3x 2x 87.5

Snatch Pulls
3x 2x 82.5

Front Squat
3x 4x 95

For time do:
21-15-9 of
Front Squats (95#, 65#)
Burpee Pullups

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

Subbed 95lbs for 115lbs.

Rested probably too much in-between the Sprint and the Snatch. Took a while to calm heart/breathing down.

5 RFT

12 Squat Snatch (115#)
40m Shuttle Run (4 x 10m)
8 Shoulder Press (115#)

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

half ball sit-ups
2x PU/dip