Front squats, L pull-ups

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Time-5:15

Head not really in it. Had good extension on legs but knees were not locked.

Double-unders, Box Jumps, KettleBell Swings

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Time: 20:23

I wanted to get under 20 and probably would have if it had not been for using online stopwatch. The screen saver popped on twice and I ran in and shook the mouse. Excuses, Excuses.

Thruster

Thruster 3-3-3-3-3-3-3

135
145
155
165
170
175
180

I thought a good goal would be 200. I have a lot of work to do to get there. My warm-up was 30 muscel-ups for time. The workout from the day before as I was behind. For the first time in a long time my triceps are sore from a workout.

30 Muscle-ups

30 Muscle-ups for time

I had to do bar Muscle-ups but now I have rings!

Time:6:58

Snatch

Snatch 1-1-1-1-1-1-1 reps

95
105
115
125
135
145(F)
140
145(F)
145 Press at top

I don't think I have ever done high weight and low reps with this lift. I don't know much about Snatch right now but I plan to starting playing around with it as a cash out type thing. After watching the video, I widened my grip and fixed my stance. That helped a lot. My 145 that I finally got was very ugly with a big press at the top. A goal is to be able to do this weight clean and smooth.

Chest-to-bar, Box Jumps, GHD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Liked this one.

Time-9:16

Deadlift, Double-unders

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

My back is not feeling 100% so I only did 225 Deadlift. I probably could have done full weight but I don't risk many steps back for a small step forward. I hate how much that sounds like some one making excuses. I took to long getting in the groove for the Double-unders also.

Time 8:40