spend 10 min working on split jerk.  foot work, speed, landing
+
Find 1 RM deadlift

10 min of split jerk work....felt pretty good only used 95#

285# for 1 RM DL

A: chest to ring pull up w/false grip X 5; rest 1 min X 4
B: front squat; sets of 5 @ 65%, 70%, 75%; rest 3 min b/t sets
+
As far as you can in 6 min:
1 HSPU
2 KBS
1 HSPU
4 KBS
etc...

A: these were tough with the false grip
B: Not sure what my 1 RM is but I did: 120#, 130#, 140#...tough but doable at these loads
+
Completed 14 KBS

A: DB lunge X 16; rest 45 sec X 4
B: DB split squat X 8-10/leg; rest 1 min b/t legs X 3
C: GHD sit ups X 12; rest 45 sec X 3
D: GH raises X 12; rest 45 sec X 3

A: Used 30lb DB's ...these were a little tough
B: Used 25 lb DB's ....25-8, 25-10, 25-10
C: GHD sit ups were a little tough
D: GH raises were really tough....these really kill me.

AMRAP in 8 min of:
Run 400m
7 knees to elbows

3 rounds + 50yd run

A: 1 RM power clean
B: 1 RM split jerk
C: dip squat X 4 @ 125% of B; rest 60 sec X 3

A: 145...tried 155 which I've done before but failed
B: 140 that's a PR...most ever before was 135
C: 175lb these didn't feel too bad

A: wtd pull ups X 6-8; rest 90 sec X 3
B: press X 8-10; rest 90 sec X 4
+
Row 500m for time and compare to last cycle.

A: 20#-7, 20-6, 20-5
B: 85#-8, 75-8, 75-6, 65-6....holy cow these were tough
+
500m row - 1:49....last cycle was 1:48

AMRAP in 3 min:
burpee box jumps 20"

rest 5 min

AMRAP in 3 min
DB snatch 35# - alternate arms every 5 reps

27 burpee box jumps...these were tough but I kept moving slow and steady
50 DB snatches - didn't think I would get this many at this weight

A: Back squat - 20 reps at 70% of 1 RM.  Rest as needed b/t reps with bar on back.
B: Bench Press 2 sets of 3 @ 90%; 2 sets of 3 @ 95%; rest 3 min b/t
+
5 sets hard of:
50 yd sprint
12 KBS 1.5p
12 pull ups
rest 2 min b/t sets

A: 155lb
B: did 90% for all sets - 135lb
+
took about 20 min to complete all five sets

A: power snatch - 10 heavy singles; rest as needed B: snatch high pulls heavy X 3; rest 90 sec X 4 + For time 35 power snatch @ 75# A: 85,95,95,95,95,95,95,95,95,95 B: 115,125,135,135 + 6:05

Been on PDO since Friday and haven't done any WOD's since then. Rode my Harley up to visit family in south Jersey. The trip was 1270 miles from my driveway to my sister's driveway in NJ. Three awesome days of riding on some great back roads. Stayed off the interstate until the last 90 miles. Stopped by CF Vineland to check it out but just haven't had time for a WOD and won't since I'm leaving to go back home tomorrow.

practice muscle ups - 7 min
+
A: barbell power shrug X 8-10; rest 90 sec X 3 sets
B: seated behind neck press X 8-10; rest 90 sec X 3 sets
C: max effort strict pull ups; rest 1 min X 3 sets

7 min muscle up practice - jumped from a stack of plates 45 & 10
+
A: 95-10, 115-10, 135-10
B: 45-10, 55-10, 65-9...these were tough, especially after the power shrugs
C: 10, 7, 4

A: push jerk @ 80%; 4 sets of 3; rest 90 sec b/t sets
B1: clean grip DL heavy 3 reps; rest 1 min
B2: power clean 2 reps heavy; rest 1 min X 3
+
5 min AMRAP of:
7 DL @ 225
12 GHD sit ups
20 box jumps 20"

A: 110...these felt pretty good, heavy enough but I had good form
B1: 185, 195, 195
B2: 135, 140, 140...last two sets felt heavy
+
got 1 round + the DL's & GHD's + 5 box jumps

15 minute AMRAP of:
run 100 yards
30 air squats
15 hand release push ups

6 rounds + 100yd run + 30 squats

I don't know if the squats or the hand release push up were worse...the run was the easy part.