Back Squat:
5 x 5 @ 60% 125

Conditioning:Max reps at each station for 2 minutes. - - Rest/transition time of 1 minute between.

1) Row/Airdyne for Cal (41 cal)
2) Air Squats (70)
3) Burpees(40)
4) Kb Swing (53/35) used 53 for 60 reps
5) Abmat Situps 40

Skill
Snatch + C&J
5x40m Sprint (with a 20m turnaround & 1 min rest)
3X15 Weighted Situps 15kg (2 mins rest)
EMOM for 5 minutes: 5 Strict Ring Dips
Was gonna do it for ten minutes but decided to save my shoulders for the lifting session.

Strength
4-4-3-3-2-2-2-1 Front Squats
75kg - 85kg - 95kg - 105kg

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Pushups
Toes to Bar

10 Min circuit

• 12 Cals ERG
• 30 second hang from bar w. Aktive shoulders
• 10 reps of a Good mobility movement
• 10 reps of another Good mobility movement

Run w/Megan

“Filthy 50″

For time,

50 Box jumps 24/20
50 Jumping pull ups
50 KBS 16kg
50 Walking lunges
50 K2E
50 Push press 45#
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Happy to Rx this one (last time I used at 10# wb and 30# bar). Started with Wall Balls since they're my weakest and made my way through the list. Used a butt ball for the wall balls to make sure I was squatting low enough. Did about 3 over that weren't high enough. Kyra said I was ready to start working on doing box jumps more efficiently (stop pausing at the bottom, pause at the top and spring load at the bottom instead). She recommended practicing during warm ups on a small box.

34:24

38/ 136 lbs/ 5'-6"
I was a bit tight and stiff starting this WOD
I did a decent warmup with burgener warmup, DUs and regular stretching, and concentrated on hamstrings and glutes.
95 lbs x 10 super slow and low
135 lbs x 5 super in control, working on activating the posterior chain
185 lbs x 5
215 x 5 (grip is what needs to get a little broken in, as it's my limiting factor usually)
235 x 5 focusing on great movement and exploding up after tensioning the bar (left arm is tight and shoulder and elbow aren't fully extending, which sets me a bit off center)
255 x 5 (great speed and not too hard at all)
275 x 5 (same)
295 x 5 (felt great)
305 x 5 (felt good... I really thought I had a bit left and movements were solid, & grip was o.k.)
315 x 5 (went o.k., with all reps unbroken and decent speed, but I may have rounded slightly because I started adn was adjusting my grip.)
I was focusing on keeping my shins really vertical and my posterior was working well for the heavier sets

POST WOD:
I did 4 rounds with about 30 seconds rest inbetween each of:
2 x 50 foot plate drive on floor (70, 80, 90, 100 lbs) I was going with good speed and only stopped for a few seconds at the 50' mark and then came back. Nice posterior burn at. Good stretch adn then home.

warm up with Bar : 2 x8-10rep back squat
5x5 at 60% of 130 max Back squat...used 75lbs
WOD 2 min time trials w/ 1 min recovery
64 air squats
21 35lb KB Swings
50 sit ups
17 calories on the Airdyne
Need to work on my ankle flexablity....

Monday:
4 Rounds (not for time):
2 x Turkish Get Up (2 each arm)
5 x weighted pull ups

*Olympic Option*7 x 2 Clean + 1 jerk (only jerk on the last clean of the set) from the blocks (bumpers stacked to just above the knee) - People can have their own bars and use the same blocks (stack bumpers up to knee height).  If too many people want to do this, have them go from the hang instead of bumpers

Conditioning:24-20-16-10-6
 - single arm kb thruster (53/35, reps are total so split between each arm) 
 - Hand Release Push Ups

For time

21 - 15 - 9

Hang power snatch
Box jump

Cash out
200 DU

Strength
Every 45 seconds for 6 sets perform:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean @135

Conditioning
AMRAP in 8 minutes:
• 2 Down & Back Turf Runs
• 20 Air Squats
• 10 Push Jerks (#145/105)
Rest 1 Minute
AMRAP in 3 minutes of:
Lateral Over-the-Bar Burpees