EMOM 10
2 Front Squats

M/ 39/ 135 lbs/ 5'-6"
I did 10 rounds of:
10 KB swings (1.5 pood)
10 toes to rings
(my previous PR was about 11:30)
10:57 I went unbroken for all sets... that was good. I didn't warm up much, and I felt o.k... maybe I should have warmed up my lower back a bit more, but I was pretty much o.k. Still this WOD is a grip burner, but good overall as well.
I was feeling fine with the weight. I was just taking a little bit too long of a break between movements. I could easily cut a few second per transition and I'd be getting closer to the goal of sub 10 minutes.
I did not warm up almost at all... I just watched a movie and decided at 9:30 to go get a workout at night quickly. Not too much post WOD stretching either. Just a little stretch and a hot shower.

5 rounds

25 DUs
10 Burpees

3 rounds
10 box Jumps
10 Sit Ups

Rxd
15 squat clean (135/95) - scaled to Front Squat
20 toes to bar - replaced by ring rows
800m run
3 rounds

Class is at 430 Monday.

Skill:
5 x 3 touch and go squat cleans + 1 jerk (only after third rep)

Conditioning:

1 min max effort double unders
Rest 1 minute

-then-

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

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

3 Rounds of

40ft high bar Sled push with 50lbs
then
10 Push Ups
then
40ft low bar sled push
then
10 power cleans @ 2x45 plates, using fat bar

1) C2 Ski, cal
2) DL*10
3) C2 Bike, cal
4) Push jerk *10

BI: 20 UBWB @ 20#
WOD:
5x3 Jerk work up to 85% max
185, 190, 195, 200, 205
CO:
4 RFT of
250m row
30 DU
1:22, 1:23, 1:19, 1:40
Rest 1:1

Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.

started with 45, went 10# but not always within 30 seconds due to single bar but not extra break, 145 max, 155 fail

BI: 3 mile easy run with Ellie around neighborhood

WOD:
3RFT of
5 FS @ 135#
10 KBS @53#
20 DU