5 Pullups MOD jumping
10 Pushups MOD knees
15 Squats
AMRAP

15 + 17

Really tried to hustle on this one. My biggest downfall is the squats. I've improved a lot with the jumping pull-ups and the push-ups, but after doing Endurance on Tuesday... my quads were screaming at me. Also, need to work on form later in the workout on the push-ups (not snaking).

Buy In: 5/3/1 Deadlift Wk 2
250x3, 285x3, 320x3+ (5)

WOD:
WOD

As Many Rounds as Possible in 12 Minutes:
3 Muscle Ups
10 Hang Power Snatch (95/65)
20 Double Unders
*all MU's unbroken except final round.

-Cash Out-
2 Mins Max Wall Ball (30/20)
34 reps

Strength:

Thrusters - 4x135, 4x155, 4x175, 4x195, 4x205

Metcon:

3Rnds - 15 Thrusters (135lbs), 15 T2B, 15 Burpees

Time: 10:55

Ran 2 miles with 400 Feet elevation gain, pretty steep grade

50 Lunge Steps (at top)
25 Push-ups (at top)
25 Flutter Kick Flutter 4count (half way down)
25 Box Jumps "24 (at bottom)

8 Minute AMRAP(135, 95)

1 Power Clean
1 Front Squat
1 Jerk

Then 2 of each
Then 3 of each
Then 4 of each
Etc.

Completed through round 6 = 63 + 7 PC + 2 FS = 72 total

Post WOD - 100 total reps in any combination of situps, GHD, T2B. Did 100 situps.

Skill
Complete as many reps and rounds as possible in 5 minutes of:
Strict Muscle Ups
First time these have been so easy!

M/ 38/ 136 lbs/ 5'-6"
5X:On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps +15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution
WOW, 7 straight lowering from inverted hang (Slowly and in super control, from inverted is QUITE TAXING on my grip and my back (specifically my lats). I ended up stopping at about 5 or 6 reps after the first round and then getting back on. The only bad thing about the rings at my gym is that they are a little too close to the wall, so I had to kind of curl up after slamming my head into the wall when coming up in the the inverted hang.
For me these were the real workout... the ring pushups were not too bad.
For this workout, I was really concentrating on great movment... or at least as much as possible on the lowering from inverted.
My last set, I decided to use 1 leg out and one leg bent to do all 7 reps again, but also try to stay really long & tight.
great workout really.. my lats are tight today.
Post WOD:
I did 4 rounds of floor plate push drives. I put metal plates on the floor and drive them about 50' one way then back again.
55, 70, 80, 90 lbs.

For time;

5 rounds

40 Double unders
15 Burpees
15 KBS 1.5/1p
15 Deadlift 135/95
1 15ft rope ascent

Very proud for Rx'ing this one! First time doing rope climbs in a WOD.

5 Pullups (MOD: purple band)
10 Pushups
15 Squats
AMRAP

17 + 6

Dropped from green band to purple band this time and got a new PR. Pushups felt a little snakey toward the end.

8 Rounds

25 DU
7 KB #80
7 SDHP #80