15 minute warm up and about 50 minutes workout

I did couplets of Snatch Balance increasing the weight, but mainly focusing on good form and really getting into the bottom position for 5-10 reps.
Then I would go and do 10 or more box jumps, increasing in height, but mainly focusing on technique to get better at higher speed higher rep, mid height box jumps.
Snatch Balance: 75 lbs, 85, 95, 105, 115, 120, 125
Box Jumps: 20, 22, 24, 26, 28, 30

Good stretch and then home for a quick shower and took the kids out to gymnastics
Post WOD, I did a 1 min. AMRAP of 24 box jumps and did 34 reps.

20 Calorie row
30 Burpees
40 Two hand ground to overhead dumbbells 45/25
50 Toes to bar
100ft Overhead walking lunges 45lb plate/25
150ft sprint

Triple partner workout:

40 Ground to overhead #135
20 Ground to overhead #160

30 DU
15 TTB

1 person is working on the ground to overheads (either weight), while #2 is completing the DU's, and #3 is doing TTB. If the person sucks at DU's the person continues the ground to overhead and TTB reps until the person completes the DU's, before rotating. The workout is complete once the bank of ground to overhead's are completed.

No reps of #160 for me

Heavy Pullups: 5-4-4-4-4-4-4

Metcon: 10 Min AMRAP (4 Rounds + 10 Box jumps + 7 Pullups + 9 Sit ups)
10 Box jumps
7 Pullups
15 Ab mat situps

7xME Dips

Out of gas.

Krzychu:

5 serii
20x Klata wąsko(łokcie przy ciele, małpi chwyt)
20x Pompki z podniesieniem hantla
20s Podpora na przedramionach(http://matfit.files.wordpress.com/2011/01/plank-k.jpg?w=298&h=198)
20x Podnoszenie nóg w zwisie(brzuch)

Death by FrontSquat
Co minute jedno powtórzenie więcej. Weź sobie jakieś obciążenie 30kg na przykład . Albo więcej. Musi to być jakieś 50% maxa.

Na koniec bieganko jak chcesz .

Marek:

Wyprosty nóg w siadzie – 5x 10-15
Uginanie nóg w leżeniu – 5x 10-15
Zmiana położenia nóg co serie

5 serii
20x Klata wąsko(łokcie przy ciele, małpi chwyt)
20x Pompki z podniesieniem hantla
20s Podpora na przedramionach(http://matfit.files.wordpress.com/2011/01/plank-k.jpg?w=298&h=198)
20x Podnoszenie nóg w zwisie(brzuch)

For Tuesday:
BB Gymnastics

3 attempts to establish a 1RM Snatch.
- Open @ 165lb

3 attempts to establish a 1RM Clean & Jerk.
- Open @ 275lb

*Rest as needed between all attempts.

Strength

Front Squats:
1X8 @ 70%, 225
2X5 @ 80%, 255
2X3 @ 85%, 275
– rest 75 sec.

Conditioning

8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#

-then (no rest)-

3 min ME Lateral Burpees (over bar)

135x6
185x3
225x2
245x1
225x2
185x6
135x15

245 current PR

400 Meter Row
40 Pullups
40 Pushups
40 Toes 2 Bar (Knees up)

2 Rounds for time

25:25

5 / 5 / 3 / 3 / 1 / 1

Worked up to 113 PR!