3 rounds of:
20 KB swings (1.5 pood),
right arm - 20 squats in rack position
25 yrd farmer walk in rack rt arm
20 KB swings (1.5 pood),
left arm - 20 squats in rack position
25 yrd farmer walk in rack left arm
(17:52)
I got this from CF Metropolis, but messed it up a bit. It is supposed to use a 2 pood and only do 10 reps not 20.. so I think it's a good modification.

Great WOD - I usually did about 15-17 KB swings and then finished up with a short set took a few seconds break and went into the squats for about 15 - 17 reps, did a couple and then went right into the farmer walks which were all unbroken and not too bad really.
I liked doing the squats with the KB and the farmer walk was a nice litle taxing movement to keep it all going.
I think I could go faster I'm sure but 2 new movements and frist time WOD. Super early as well.

Squat snatch 3x3 @75%, 2x2 @80% (75, 80#)
Jerk 3x3 @75%, 2x2 @80% (105, 115#)
Clean pulls 2x3 @95%, 3x3 @100% (135, 150#)

15min AMRAP
2 deads (155/95#)
2 hang cleans
3 jerks

30 + 3

EMOM5:

Snatch pull+ hang squat snatch + squat snatch

Moderate weight

Stretched out shoulder with bands. Then used racquet ball on ground for shoulder.

Did some deep squat holds, then put legs up on the wall (squat stretch, spread legs, and bands to pull feet down with straight legs)

Got 2 bar muscle-ups. They were pretty sloppy with one arm over at a time. Then did a 30 sec L-Hang.

I did these with Kristof at his GYM:
warm up for about 20 minutes (DUs and random stretching)

Warm up WOD
5 rounds:
6 KB swings (70 lb DB)
10 burpees

rested for a few minutes

10 mintues of:
on the minute begin and when done rest for the remainder of the minute:
5 DB DL (35 lb DBs)
5 DB Hang power cleans
5 DB PP

rested for a few minutes then did
warming up and playing with Hang Power Clean and PP and OHS
I then switched to 5 power cleans re rack then go right into 5 OHS
75 lbs, 95, 115, 135 (2)

all felt great.. I was actually holding back but glad I did

later on when Kendall was feeling better we went to the pool and had some fun for a while as well.

4.5 miles

a) 1RM DL: 315# (10# PR from last time, 20# off all time…still climbing)
b) 1RM BP: 145# (5# PR + calling this body weight with the clips it basically is…:))
c) snatching extravaganza: 3×75#, 3×85#, 2×95# just trying to get consistent
d) WOD: 6:17 w/12# vest (still have the slowest burpees on the planet)

"Daniel"
For Time:

50 Pull Ups
Run 400 meters
21 Thrusters 95/65
Run 800 meters
21 Thrusters 95/65
Run 400 meters
50 Pull Ups

I quickly warmed up and worked mostly on technique with Snatch Balance
I was actually feeling it more than I thought in my shoulders... I usually get tight and feel a bit sore in the traps from when I slowly lower the weight after the sets.
65 lbs x 6
75 x 6
85 x 6
95 x 6 (failed on last rep - lost concentration)
95 x 6
105 x 5
105 x 5
I was really focusing on a quick dip and then very quickly pushing under the bar. I wanted to work on pushing down adn into the bottom catch position, with my arms really extending up quickly, so the arms would be extended and catch the bar as I was in the bottom of the squat position.

stretched a bit and that was that.

AM
Skill
5x3 High Box Jumps (31 mats)

Strength
5-5-5 Bench Press
(60kg - 65kg - 70kg)
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
5-5-5 Romanian Deadlifts
(60kg - 70kg - 80kg)

Midline
3x15 KB Weighted Situps (24kg)

PM
Sprinting/Running
3 minutes of Running (Warm-up)
5x3 Squat to Press Throws
6x200m Runs (Walk back as rest) - (All done in about 40 seconds)
Some Jump Rope + Static Stretching (Cooldown)