Warm up: 3 rounds of 10 reps

•Stiff leg, close grip muscle snatch.
WOD
•Row 1000 meters
•150 ft walking lunge, 45/25lbs
•Row 750 meters
•100 ft walking lunge, 45/25lbs
•Row 500 meters
•50 ft walking lunge, 45/25lbs
After bash: 50 hip extensions

Hip extensions done after 2 minutes rest, rest and extension time included in total.

Mob

Warm Up
1000 m row
3X
10 PVC oh squats
10 step ups
10 Pike ups or knees to chest

****Review the PC and Push Press
5x
8 power clean Push Press
12 Box jumps

A.) Back Squats 5 X 6-8 reps Last rep @ 70kg
Pull up hang X 2
Chin above the bar - 20 sec
90 degrees - 20 sec
Almost hang - 20 sec
Chin up hang X 3
Chin above the bar - 20 sec
90 degrees - 20 sec
Almost hang - 20 sec

B.) Kipping handstand pushups

bike half mile at lvl 12
100 side to sides 15# ball
bike half mile
100 4 count flutters
bike half mile
100 v ups
bike half mile
time: 20 23

c/o 3 rounds of max bicep curls and toes to bar

Deadlift 5-5-5-5-5 (95-115-135-155-155) then 1 at 165, 1 at 175

Then,

21-15-9-3

Body weight deadlift (Rx 115#)

T2B

Slam ball 30/20

Weight felt good on the DL, broke the first group into 10-11, was able to do all the other rounds unbroken. T2B still very slow, but I did them!

Deadlift PR today, 175#! Went up (relatively) easy too, excited to try more next time.

1 round 50 reps each

pull-ups
burpees
box jumps
push-ups
sit-ups
walking lunge steps
knees to elbows
dips
doulbe unders
squats

20-30 reps of Turkish Get-Up - 20 at various weights - 35, 53, 70, 53, 35

then,

"Kettlebell Mountain" Rx @ 70/53

KB Swing, Goblet Squat, Hand-Release Pushups

5-5-5
10-10-10
15-15-15
10-10-10
5-5-5

Work as heavy as possible - I did this 3x at 35, 53, 70 - in right at 23 minutes

Warmup:
3 rounds:
* samson stretch
* wrist and shoulder stretches with band
* 10 OHS (95,135,185)

WOD 1:
10 sets of 2 Back Squat - sets with poor form do not count, must go below parallel.
1) 225
2) 235
3) 245
4) 255
5) 265
6) 275
7) 285
8) 295
9) 305
10) 315 - fail, didn't go low enough and started leaning forward
11) 315

WOD 2:
For time:
* Row 500 meters (1:35/500m pace)
* 50 Wall ball shots, 20 pound ball
* Row 400 meters (1:39/500m pace)
* 40 Wall ball shots, 20 pound ball
* Row 300 meters (1:43/500m pace)
* 30 Wall ball shots, 20 pound ball
* Row 200 meters (1:40/500m pace)
* 20 Wall ball shots, 20 pound ball
* Row 100 meters (1:50/500m pace)
* 10 Wall ball shots, 20 pound ball

This was hard to do right after back squats. I did better last time.

5 Muscle-Ups
15 Back Squats, 55#
10 Muscle-Ups
30 Back Squats, 55#
15 Muscle-Ups
45 Back Squats, 55#
10 Muscle-Ups
30 Back Squats, 55#
5 Muscle-Ups
15 Back Squats, 55#

I warmed up and did sets of 5 reps of back squat
good warm up with DUs and burgener warmup
Bar x 6 with realyl squeezing arms tight and getting the bar in a low bar position.. I did NOT like the position and felt my arms adn elbows too tight.
95 lbs x 6
125 lbs x 6
155 lbs x 5
175 lbs x 5
195 lbs x 5
215 lbs x 5
225 lbs x 5
235 lbs x 5
rested a few minutes and then went right into ring work:
I did ring L position then tilt forward into the handstand position (I was using my legs adn the straps a bit to not over extend.. working on balance and positioning.)
I also was able to do some presses out of the bottom position and then back down into the L sit and repeat... it felt much better last night. Good coordination and decent power out of the bottom position.