8 rounds of:

3x front squat @65% of 1 RM (155#)
5x ball slam 50#

“Fight Gone Bad” variation
3 rounds: Spend 1 minute at each station with a 1 minute break after each round.  Go for max reps each minute.  “Score” is total number of reps/calories throughout entire workout. This is quick, but each minute should be max effort. This workout is meant to simulate a 3 round fight.

1)      Wall Ball (20/14)
2)      Slamball
3)      Box Jump (20in for all)
4)      Push Press (75/55)
5)      Row (for calories hit the "change unit" button on the rowers and cycle to calories)

“Fight Gone Bad” variation
3 rounds: Spend 1 minute at each station with a 1 minute break after each round.  Go for max reps each minute.  “Score” is total number of reps/calories throughout entire workout. This is quick, but each minute should be max effort. This workout is meant to simulate a 3 round fight.

1)      Wall Ball (20/14)
2)      Slamball
3)      Box Jump (20in for all)
4)      Push Press (75/55)
5)      Row (for calories hit the "change unit" button on the rowers and cycle to calories)

Seriously? You expected me to count my reps during this shit! I just kept moving as fast as possible as much as possible!

10 minutes to work your MU
5 x 2 – Hip Snatch
work up to 52-62% of max by the 3rd set. RI: 90′s

Competition Track
EMOM for 10 minutes do:
2-3 T&G HPS + OHS @ 50% of snatch max
3 unbroken T2B’s
do these at 90% of max speed. If speed or quality decrease, sit out a set.

Warmup
76 Burpees for the challenge

Snatch work
Power Snatch & Squat Snatch
Worked up to wod weight of 135

WOD
"Amanda"
9-7-5
Muscle Ups
Squat Snatches

First time ever doing this wod and after about a month off of barbell movements...this week I am back at it working on technique and looking to PR on all oly lifts. This movement felt great the whole wod! Only 3 missed attempts on snatch and muscle ups felt great.
baseline time of 14:30 on this and will be looking to improve when I am more comfortable stringing multiple snatches together.

11-9-7-5-3

KB Swing #53
Step Up-tire
CTB Pullup Green Band
Wallballs
Slammer Balls #25

All sets to be done unbroken except for the C2B Pullups.
If you break then do a 10 burpee penalty!

5-5-5-5-5 Deadlift. Got to 133
MaxAQAP: 30 Snatch, 30 Clean and Jerk at 45 #. Took 7 min

Pain clinic:
1) Lane of pain sled sprint / Air squat

2)  7 x Ring dip / Dead hang (on pull up bar)

3)  10 x box jump / Wall sit

4)   5 x HSPU (3 wall walks) / Jump rope (DU)

Pain clinic:
1) Lane of pain yoke walk (350 lb)/ Air squat

2)  7 x Ring dip / Dead hang (on pull up bar)

3)  10 x box jump (24" all rebound) / Wall sit

4)   5 x HSPU (3 wall walks) / Jump rope (DU)

Partnered with slusher... Good stuff

Strength:

Push Press: 8x135, 8x155, 8x175, 7x195 (wrist started to hurt on rep 7)
Front Squats (light): 3x135, 3x155, 3x175, 3x195, 3x205, 3x225

Metcon:

21-18-15-12-9-6-3: Ring Dips, Back Extensions, WBs (20lbs)

Time: 16:48

DU practice - several sets of 30 to 50 unbroken reps.