Standing Press x 3

Worked up to a heavy set of 3 reps w/165 lbs.

WOD:

5 rounds for time:

- 40 double-unders

- 30 box-jumps (23")

- 20 Kettlebells swings (1.5 pood/53 lbs.)

Time - 42:42

WOD:

30 muscle-ups

I really, really, really, really (you get the picture) would like to be able to do a muscle-up.

Anyway, I can't. So I usually do 120 pull-ups/120 dips substitutions for this WOD. Today I did 'jumping' muscle-ups instead. Did not go too fast, primarily trying to do them with some semblance of form (did not want to get too crazy with the jump). Finished in 15:13. Then I did some ring pull-ups and then some more jumping muscle-ups afterwards.

WOD:

Snatch
1-1-1-1-1-1-1

95-105-125-135-155-155-155

First 2 pulls better than before. Still having trouble dropping down into a full squat at the bottom/rushing the 3rd pull.

After singles, dropped down and did 10 singles with short 1 minute rest with 95 lbs. to practice form and depth dropping down under the bar after 3rd pull. Then worked back to a pretty good 135 snatch getting into a full squat before coming up.

WOD:

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

Chest-to-bar pull-up

Box jump, 23 inch 'box' (scaled from 30", go higher next time)

GHD sit-up

Time - 13:52

Chest-to-bar standard took up a lot of time. Box jump & GHD went pretty well.

WOD:

3 round for time of:
- 10 Deadlifts w/275 lbs.
- 50 Double-unders

Time - 15:21

Deadlifts felt good. Double-unders kicked my butt. Lots of stops and starts.