WOD 120427:

"Amanda"
9-7-5
Muscle Up
Squat Snatch (135)

Rest 30:00

1x20 Back Squat

A.  5:05 (PR)
B.  235 x 15

Strength / Work Capacity

A. Front Squat 3-3-3+
B. Weighted Pull Up 1-1-1
C. For Time:
20 Squat Snatches (135)
5 Rounds of "Mary"
5 HSPU
10 Pistols
15 Pull Ups
Then..
20 Clean and Jerks (135)

A. 255 x 5
B. 90#
C. 13:44

Benchmark "Amanda"

9-7-5 rep rounds of:
Muscle Up
Squat Snatch (135)

5:40

Benchmark "Amanda"

9-7-5 rep rounds for time:
Muscle Up
Squat Snatch @ 135#

Time: 6:14

Strength / Stamina / Work Capacity

15:00 to work to a Heavy Power Snatch
Worked to 170#

1-10 Ladder of Deadlift @ 245#
After each set of DL perform:
5 Muscle Ups
7 Burpees
10 Toes through Rings

Time: 32:04

Rest 5 Hours then:

3 RFT:
Run 400m
15 Squat Snatches @ 75#
9 HSPU

Time: 15:24

Strength / Work Capacity

Front Squat 5-5-3-3-3

Worked to: 265 x 3

Then:
1 Min @ Each station
3 Rounds:
Squat Snatch @ 115#
Box Jump @ 24"
Push Up

Benchmark "Filthy Fifty" / Work Capacity

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 17:31 (PR)

Then:
AMRAP 20 min.
400m Run
2 Squat Snatches @ 135#
3 Pistols each leg (alternating)
4 Handstand Push Ups

Rounds: 7

Strength / Work Capacity

Warm Up:
500m Row
Mobility Drills
2 rounds of:
10 wall squats
10 push up
10 strict pull ups
10 pvc overhead squats

Strength:
Push Press
1x7
1x6
5x5

Worked to 165# x 5 reps

Then:
AMRAP 20 minutes of:
10 Squat Snatch @ 95#
10 Ring Dips
10 KTE

Strength / Work Capacity

Work up to 1rm Snatch
165# (PR)

Then:
21-15-9 reps for time of:
Squat Snatch @ 95#
Chest to Bar Pull Ups

Time: 10:00

Work Capacity / Stamina

9-7-5 Reps for time of:
Bar Muscle Ups
135# Squat Snatch

Time: 15:05

Rest 10 minutes then:

3 minute Row (calories)
3 minute rest
3 minute KB Snatch for reps @ 1x 53#
3 minute rest
3 minute Back squat for reps @ 135#
3 minute rest
3 minute L-Sit hold for as long as possible

Scores:
1) 54
2) 31
3) 35