Each exercise is 30 seconds per exercise, 30 seconds per side when applicable.

Hanging Toe Tap Knee Raise
Tip Toe O-Crunch
Scorpion Plank With Twist
Spread Leg Banana Cannonball
Hanging Up And Overs
Discuss Thrower
Warrior Bow
Scissor Climber
Hanging Knee Kicks
Wood Choppers
Down Dog Crunch
Banana Mason
Mixed Bike
X Crunch
Plange Sphinx To Plank
Weighted Seated Back Stroke
Hanging Pelvic Tilt
Straight Leg X Crunch
360 Chatarunga
Cherry Bomb

5 x 3 minutes of:

3 power cleans (135/95)
6 push ups
9 air squats

1 minute rest in between. Incomplete rounds don't count.

Push ups rx for first 2.5 rounds
Rounds/set: 4, 4, 4, 5, 5

Pre-WOD
Work Up to a heavy set of 3 O/H Squats 55, 60, 65, 70

WOD
10min AMRAP
3 Muscle Ups (subbed 3 Pull Ups/3 Ring Dips)
6 O/H Squats (125/85#) - 55#
9 Box Jumps

Class is at 430 Monday.

Skill:
5 x 3 touch and go squat cleans + 1 jerk (only after third rep) did 115 lb, wasn't feeling it today

Conditioning:

1 min max effort double unders
Rest 1 minute

-then-

10 min AMRAP:
10 OH Squats (95/65) did 75
15 HR Push ups
20 wall ball (20/14) used both

-then-
Rest 1 minute
1 minute max effort double unders

21-18-15-12

Slamballs 30/20
Hand release push ups
Deadlifts 185/135

Perform 1 rope climb between each round - MOD 3 for 1

Time: 19:46

Workout of the Day
A.
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
My hook grip definitely still needs work. Despite this, I was able to get up to a 3RM of 290 (I think I might have had more in the tank, but this was my first time, and i was sacrificing form).

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
I broke the Kettlebell Swings into two sets of 15, but I was able to do each set unbroken. As for the 400m Run, I did the last set at 9.0, and got it in 1:40, a personal best - very happy about that!

Snatch 3-3-3-3-3 (15-35-45-50-55) - r

Then;

12-9-6-3

Ground 2 Overhead 135/95 (MOD: 60)
Burpee box jump 24/20
Took forever but box jump took long time.

Workout of the Day
A.
Take 10-12 minutes and build to a heavy, but not necessarily 3-RM, Deadlift
With this exercise, I got selfish and tried to match my previous 1RM. In this case, I was able to get up to 340, which is inching closer to my previous personal best!

B.
Every minute, on the minute, for 15 minutes:
*Deadlift x 2 reps
Burpees over Barbell x 6 reps
*Load should be challenging, but without sacrificing sound mechanics.
There were definitely a couple of minutes where I didn't quite make the cut. I did four burpees instead of six (because my EMOTM's suck), but I stuck my Deadlifts to 275, and I was able to maintain a pretty steady tempo at this weight (although the last few sets were brutal).

Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Jerk (split or power/push);
I was able to get up to 180 pounds, but 185 wasn't happening. I think this is partially due to doing too many reps with lighter weights earlier.

B.
Complete as many rounds as possible in 5 minutes of:
95/65 lb. Thruster x 10 reps
Toes to Bar x 10 reps
The Thrusters were fine, but the Toes to Bar were split up into two separate sets of 5. The sets need to be consolidated, but the "swing" is still happening.

Rest exactly 5 minutes, and then . . .
For max calories, 5-minute Row
Didn't do this today, will have to add this onto a workout another day.

-Buy In-
Back Squat 5-5-5
275-295-305

WOD
As Many Rounds as Possible in 12 Mins:
12 Thrusters (95/65)
15 Knees to Elbows
30 Double Unders
-4Rds + 12 thrusters RX'd

-Cash Out-
Rest 1 Minute
3 Min Max Wall Ball (20/14)
-46 wb @ 25#