12 Days of Christmas (performed like the song):
1 Power Clean and Jerk @125
2 Deadlifts @125
3 Burpees
4 Pullups
5 Box Jumps (24")
6 Wall Balls @14
7 Kettlebell Swings @16kg
8 Bar Dips
9 Pushups
10 Romanian deadlift @16kg
11 Situps
12 Front Squats @80 (did first 2 reps at 125, then found someone else's barbell)

34:17

Ring pullups 2-2-2-2-2-2

Then floor press 5-3-2-1-f-f @ 95-105-115-125-135-130 w/ 3 minutes rest

Then 3 rounds of:
20 seconds max burpees
rest 90 sec
8-8-8

Then 3 rounds of:
20 seconds max hang power clean @65lbs
rest 90 sec
12-12-15

Muscle up transition & kipping work

2 rounds of:
2 strict pullups
2 chinups
2 mixed grip pullups
2 other mixed grip pullups

8 rounds of:
30 seconds row
30 seconds rest
30 seconds 10 russian swing @ 16kg + max pushups
30 seconds rest
30 seconds double unders
30 seconds rest
30 seconds 5 burpees + max toe-to-bar
30 seconds rest

Row: 146m, 132, 132, 126, 123, 131, 123, 134
Pushups: 4,4,5,6,5,4,5,5
Double Unders: 52,32,33,45,36,36,36,36
TTB: 4,4,5,4,3,5,3,4

A1: Shoulder press 4-3-2-1 @ 75-85-90-95(f) w/ 2 minutes rest
A2: Max strict pullups 10(medium band)-4(Rx)-3(Rx)-8(medium band) w/ 2 minutes rest

Then 6 rounds of:
20 seconds rowing (100% effort)
2 minutes rest
266 Avg Watts (wrong units 1st round), 109m, 115m, 113m, 118m, 120m

6 rounds of:
30 sec - double unders
30 sec - rest
30 sec - russian kb swing (16kg)
30 sec - rest
30 sec - push press @ 55 lbs
30 sec - rest
30 sec - air squat (switched to up-downs aka burpee w/ no pushups after 2 rounds)
30 sec - rest


DU: 57-36-39-40-37-47
KB: 19-19-18-18-15-17
PP: 14-13-12-11-10-11
SQ: 19-19
UD: -9-10-10-10

Back Squat (high bar) 8-6-4-2 @ 95-110-125-135 @30X1 tempo w/2 min rest
Pullups: 15 unbroken x 4; w/2 min rest

Then max handstand pushups ascending ladder in 5 minutes (1-3)
(2 rounds + 1+2)

Then 3 rounds of:
20 sec - C2 row all out
rest 2 minutes
(7 cal, 7 cal, 8 cal)

CrossFit Total:

Back Squat 5-5-3-1-1-1-1-F @ 45-95-135-185-195-205-210-215(f)

Shoulder Press 3-2-1-1-F @ 45-65-80-95-100(f)

Deadlift 5-2-1-1-1-1-1-F @ 100-135-185-205-225-245-255-265(f)

First ever total!
560

Back Squat 8-6-5-3-2-1-1-1-1-1-F @ 90-110-130-150-170-180-190-200-205-210-215(f)

NEW PR!!

power clean 2-2-2-2 @ 125-125-135-145 w/3 minutes rest

then:
deadlift 5-4-3-2 @ 185-205-215-225 w/3 minutes rest

then:
max strict pullup ladders (1-5) in 7 minutes:
2 rounds + 1+2, mostly with some bands for assistance

Back Squat 10-8-5-3-2-2 @ 90-110-130-150-160-160

Back Squat 8-6-5-3-3-2 @ 90-110-130-150-160-170

Back Squat 10-8-5-5-5 @ 90-110-130-150-150

3 minutes on / 3 minutes off x 2:
3 thrusters @65lb
3 box jumps (24")

Then:
5 minutes on / 5 minutes off x 2:
5 kb swing @16kg
5 pushups (knees)

Then for time:
~35 ring dips w/band (100 split between 2 people, she defs did more than me)

Back Squat 8-6-5-4-3-2-2-5-6 @ 90-110-130-150-170-180-180-160-120

20 min AMRAP:
20 double unders
10 squats
5 pushups
10 flutterkicks (1 = 4 kicks)

15 rounds + 20 double unders + 3 squats

Back Squat 8-6-5-4-3-3-3 @ 90-110-130-140-150-160-170

Back Squat 8-6-5-4-4-4-4-4-5-6 @ 90-110-130-150-160-170-170-170-160-140

Back Squat 10-8-6-5-5-5 @ 90-110-130-140-150-150 w/ 3 min rest

Back Squat 8-6-5-5-5-5-5-5-6-10 @ 90-110-130-150-160-160-160-150-130-110

Level 3, something in the middle.

Lots of hand weights
up to 40% incline

At the end, speed test
19MPH x 6 seconds WHAT UUUUUP!!!!

Fastest Lori Ever.

Acceleration - plyos

Back cords 4-quadrant drills
3x Lateral shuffle over 5 blocks
Weighted jump to landing on 1 foot
Sprint strides
Ab stuff
Some other stuff

Back squat 10-8-6-6-6-6 @ 90-110-130-140-140-140

Back squat 7-5-2-1-1-1-1-1 @ 45-95-145-165-175-185-195-200 (PR!)

3 rounds for time of:
15 push press @ 55lb (Rx was 75)
15 pullups
rest 2 minutes

Then 3 rounds for time of:
15 box jump (24")
15 toe to bar
rest 2 minutes

Then 11 burpees (Rx was 3 rounds for time of 15)

Didn't keep time, but I went real fast. =)

Back Squat 7-5-5-5-5 @ 45-95-125-145-145

Hang Power Clean 1-10 Ladder
+
Ring Dip 10-1 Ladder

w/ 1 min rest between sets

13:12 total time

800m run
25 double unders
rest 3 min

600m run
50 double unders
rest 3 min

400m run
75 double unders
rest 3 min

200m run
100 double unders

23:10 total time

Acceleration - plyos

Deadlift 5-4-3-2 @ 175-195-215-225 w/3 min rest
Power Clean 5-5-5 @ 105-115-115 w/3 min rest
Floor Press: 5-5-5 @ 65-85-105 w/ 3 min rest

6 min. AMRAP (Rx was 12, I was taking it easy since it was Friday before fris weekend)
1 power clean @ 135
3 handstand pushups
1 muscle up transition pull

4 rounds total

5 rounds of:
15 seconds - deadlift @ 55% (135)
15 seconds - box jumps, 24"
15 seconds - Russian kb swing @ 16kg
rest 4 minutes

8-6-7
9-6-7
9-6-7
9-7-7
10-8-7

Got way better at box jumps throughout the workout. 24 felt really high coming back from the knee injury, but I could finally pogo a few reps by the end of the WOD. Yay!

zomg so much catching up to do on here, eff.

3 rounds of:
3 front squat @ 135-145-145 + 20 seconds rest
15-20 unbroken pullups (I did 11-10-10) + 3 minutes rest

Then "Annie" for time:
50-40-30-20-10
double unders
situps
5:51

Push Press 5-3-3-2-1-f @ 35-85-95-105-115-120
Push Press (max reps @ 60% 1rm) 11-9-12 @ 70

Then
21 Russian kb swing @ 16kg
2 (max) ring dips

(Rx was 3 rounds of kb+ring dip but stopped for shoulder)

Funsies at the box at 6am!

5 rounds of:
5 unbroken hang squat clean @ 75 lbs
10 pullups
30 double unders
rest 3 minutes

1:16, 1:20, 1:14, 1:14, 1:20

Pullups were not unbroken, plus I ripped on #48. I super need to practice pullups.

max rounds/reps in 7 minutes: rest 5 minutes of:
5 hang power clean @95lb
200m run
5 burpees
(3 rounds + 0 reps)

Then max rounds/reps in 7 minutes of:
10 kb sdhp (24kg)
10 russian kb swing (24kg)
15 double unders
(3 rounds + 13 reps)

shoulder press 4x5 @ 65-70-75-80

Then for time:
10-9-8-7-6-5-4-3-2-1
toe to bar
ring dip
10:38 ...probs should have modified the ring dips.

Back Squat 30X1 tempo 10-10-10 @ 95; rest 4 minutes
Max Pullup (strict) 21X0 tempo 3-4-3; rest 2 minutes
Russian kb swing (16 kg) 12-12-12-12; rest 1 minute

5 rounds of:
Floor press: 5-3-3-2-1 @ 115-120-120-125-135 (PR!)
Rest 20 seconds
5 ring row @ 10X3
Rest 3 minutes
(failed at set of 4 floor press @ 120)


Then max rounds/reps in 10 minutes of:
2 hspu
4 ring dips
8 American kb swing (16kg)

5 rounds +2 hspu +3 ring dips

Deadlift 3-3-3-3-3 @ 190-200-210-220-230 w/ 3 minutes rest

Then 6 rounds of:
C2 row - 30 seconds @ 95%, rest 3 minutes
124m-132m-132m-140m-132m-137m

max rounds/reps in 7 minutes; rest 5 minutes
5 wall balls (14lb)
5 toes to bar
20ft. + 30 ft. shuttle run
---6 rounds +5 wall balls

Then max rounds/reps in 7 minutes; rest 5 minutes
5 pushups
10 walking lunges
5 pullups
---8 rounds

Then max rounds/reps in 7 minutes; rest 5 minutes
3 kb snatch (12kg) (right)
3 kb snatch (12kg) (left)
150m row
---5 rounds

Acceleration #3-4. Hated this. Leveling down to 2 next week. Lame.

OPTathlon day!

Buncha stuff happened.

Ground to Overhead 1rm (I did clean & jerk) - 155!!! NEW PR!! Funsies!

Shoulder press 5-5-5 @ 75-80-85 (PR!) w/ 3 minutes rest

Then 3 rounds of:
max chinups (strict); rest 2 minutes
max bar dips; rest 2 minutes
5-3-4 / 6-6-6

Then Tabata kb snatch (12 kg)
6-7-7-6-7-7-8-8

Then Tabata pushups
11-7-7-6-5-5-5-6

Deadlift 3-3-3-3-3 @ 185-195-205-215-225 w/ 3 minutes rest

Then 3 rounds of:
20 Russian kb swing (12 kg)
400m run
rest 2 minutes

Then 50 situps for time (1:16)

Acceleration sprints, #3-3

Lots of run-hold-run. Lots of incline. Wanted to vom a little but I made it.

floor press 5-5-5 @ 105-110-115 w/ 3 minutes rest

Then 3 rounds for time of:
15 "unbroken" pullups (I got to 7-9 each round before pausing)
15 ring dips (switched to bar dips after 1st round)
13:38 (gross)

Acceleration sprint session!

Level 3, #2
Bunch of inclined 10-second runs, 4 holds @ 25, 4 holds @ 30, then flat & increasing speed up to 16mph, which felt super easy.

AMRAP in 3 minutes; rest 3 minutes
7 Russian kb swing (24kg)
7 ring pushups
+
AMRAP in 3 minutes; rest 3 minutes
C2 row - calories
+
AMRAP in 3 minutes; rest 3 minutes
5 hang squat clean (65lb)
6 step ups, 20"

4 rounds
45 calories
3 rounds + 5 reps

Deadlift 5-5-2 @ 185-205-215, w/ 2 minutes rest
+
handstand pushups (max) 4-4-5, w/ 2 minutes rest

Then max rounds in 8 minutes of:
10 kb swings (16kg)
10 walking lunges
5 knees to elbows

Front Squat 5-1-3-1 @ 135-155-145-155

10 kipping handstand pushups after each set (except first 155). Hands on 45 lb plates, head down to 1 abmat, so hspu from below parallel.

2k row
8:31.4
rest 5 minutes

1k row
4:03.0
rest 4 minutes

500m row
1:55.2

"Cindy"
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

12 rounds + 5 pullups + 5 pushups

Power clean 4-4-3-2-2-1-1-1(f) @ 65-95-115-125-135-145-150(PR!!)-155(f)

Then 5 rounds for time of:
200m row
10 pushups (rx was burpees)
rest 3 minutes

1:30
1:06
then I quit because my achilles felt weird.

push press 5-3-1-1 @ 115(PR!)-125(PR!)-140(f)-140(f) w/ 4 minutes rest

Then 2 rounds of:
max ring pushup in 20 seconds
rest 2 minutes

9-11

Then max rounds/reps in 8 minutes of:
2 muscle ups (I did jumping)
4 goblet squats (12kg)
8 kb snatch (12kg) (4/hand)

7 rounds + 2 jumping muscle ups

7 rounds of:
1 minute C2 row (cals)
1 minute rest
1 minute suitcase walk, 24kg (30 sec/side)
1 minute rest
1 minute AirDyne spinning (cals)
1 minute rest

Row: 18,18,16,17,18,17,18
Spin: 15,17,15,14,14,15,16

4x5 plyo pushups w/ 2 minutes rest
front squat 5-3-1(f)-1(f) @ 125-145-170-170 w/ 3-4 min. rest

Then for time:
30-20-10 of:
russian kb swing (24kg)
walking lunge
rings L-hold - accumulate 30 seconds, 20 seconds, 10 seconds
4:56

Floor press 5-3-1-1 @ 105-115-125-130 (PR!!!) w/ 3 minutes rest

Then band face pulls: 20-20-20 w/2 minutes rest

Then for time:
21-15-9
ring dip
kb clean (16kg)

I scaled the ring dips to 14-10-6
9:46

modified snatch complex (hang muscle snatch + overhead squat + muscle snatch + overhead squat) @ 35-45-45 w/ 90 seconds rest

front squat 3-3-3-3-3 @ 55-75-105-115-125 w/ 3 minutes rest

Then for time:
9-8-7-6-5-4-3-2-1
russian kb swing (24kg)
toe to bar
5:11

push press 3-3-3-3-1f @ 85-95-105-115-125 w/ 3 minutes rest

Then
max rounds/reps in 8 minutes of:
1 muscle up (I did jumping)
1 hspu (I did kipping)
13 rounds

I skipped the metcon because my quads are still dead from Sunday's wall balls.

CrossFit Games 12.4 attempt with injured calf/achilles aka no jumping allowed on right leg:

12 minutes AMRAP of:
150 Wall Balls (14 lbs, 9 ft target)
90 double unders
30 muscle ups

I got through:
150 wall balls aka "Karen" (10:52, PR!)
15 single-leg double unders

It was nice to leave that workout feeling pretty freakin good about myself.

Front squat 3-3-3-3-3 @ 115-125-135-145-155(PR!) w/ 3 minutes rest

Then for time:
20-15-10-5
russian kb swing (24kg)
v-up
3:46

10-8-6-4-2 of:
Handstand pushups
Strict pullups
19:22

Pushups
14-14-10-10-15
(Hundredpushups.com 2-1)

Then 50 situps

Then 20 V-ups

4 rounds of:
1 minute double unders
1 minute russian kb swing (16kg)
1 minute row
1 minute wall ball (14lb)
rest 4 minutes

Didn't record calories because we were working as a group, other numbers are:
105/29/14 -- PR at 105 consecutive double unders, kickassssss
55/32/16
76/32/17
81/0/0 --- stopped due to Achilles scare. Yikes.

Acceleration Plyos:

w/ back cords, 2 feet:
12
123
132
1234
scissors red
scissors red-blue
scissors red-blue-green
v red
v red-blue
v red-blue-green
2x 12 over 2 blocks
2x 14 over 3 blocks

w/ front cords, 2 feet:
12
123
132
1234
scissors red
scissors red-blue
scissors red-blue-green
v red
v red-blue
v red-blue-green
2x 12 over 2 blocks
2x 14 over 3 blocks

no cords, 2 feet:
2x 14 over 5 blocks
1x 14 over 4 blocks

3x lateral shuttle over 5 blocks, down and back x3

floor press: 3(f)-5-5 @ 115-105-110 w/3 minutes rest
Then 3 rounds max ring dips (5-6-7) w/ 2 minutes rest

Then max rounds in 10 minutes of:
3 hspu (kipping)
6 pullups
9 pushups
4 rounds + 0 reps

hurdle hops 3-3-3-3-3 @ 30.5,32,33,33,34" w/2 minutes rest

Then front squats 5-5-5 @ 115-125-135(PR!) w/3 minutes rest

Then kb cleans 3x8/hand @ 16kg w/2 minutes rest

Then 50 situps

5 rounds of:
3 minutes max rounds/reps + 3 minutes rest of:
10 power wall balls (14lb) ("power" = from 1/4 squat, like a push press)
15 double unders
10 kb sumo deadlift high pull (16kg)

3+1
3+6
3+7
3+7
3+5

Hundred Pushups challenge 1-3

11-15-9-9-15(max)

hang squat clean: 2-2-2-2-1f @ 105-115-125-130-135; rest 10 seconds
hanging kb squat jump, 16kg/12kg: 10-10-10-10-10; rest 4 minutes

Then AMRAP in 8 minutes of:
20 walking lunges
5 toe-to-bar
8 rounds + 20 lunges + 2 ttb

100 pushup challenge Week 1 Day 2
10-12-8-8-13 w/ 90 second rest

Sectionals WOD #2:

In 10 minutes, complete as many snatches as possible in the following scheme:
First 30: 45 lbs
Next 30: 75 lbs
Next 30: 100 lbs
Remainder: 120 lbs

I did 32, aka 30 @ 45, 2 @ 75, then quit because my shoulder hurt a little. I quit after 4-5 minutes of work. Not willing to sacrifice my shoulder for this crap.

Although I think that was the most I've snatched since I got hurt. Hooray!

100 pushups challenge 1-1
10-12-7-7-10(max) pushups w/ 1 min. rest

deadlift 3-3-3 @ 205 (~80% 1rm? who knows); rest 2 minutes

Then hang power clean 5-5-5 @ 105; rest 3 minutes

Then 3 rounds of:
20 wall ball (14lb)
20 russian kb swing (24kg)
rest 3 minutes

Got the last round unbroken, wooooooot!

Level up!

Acceleration Sprints! Holy crap today was hard. I leveled up to Level 3. Yikes.

Lots of run-hold-run, super steep. I didn't get through the entire workout because of severe heartburn. Yikes. I felt like my leg muscles were failing the whole time.


+pretest for 100 pushup challenge during my warmup -> 11 pushups is my current limit.

3 rounds of:
front squat 3-3-3 @ 125-125-135
max pushups in 30 seconds 10-11-11
rest 3 minutes

Then 6 rounds of:
30 seconds max double unders (40-20-31-27-30-33)
30 seconds single unders (easy pace)

Then 10 minutes - steady pace
1 muscle up (jumping)
1 hspu (kipping, wall)
12 total rounds

Sectionals WOD #1:
Max burpees in 7 minutes
Chest + hips hit ground at bottom
Both hands hit target 6 inches above max reach at top

77. Probs could have done more, but I didn't really have the mental fortitude on this one because of the shoulder. Not sore the next day, freakin awesome, but probably means I didn't try hard enough.

5 rounds for time of:
250m row
10 pullups (Rx was 15)
10 push press @65

19:01 w/ a team of 3, follow the leader.

Acceleration Plyos, hooray! Abs still sore from Annie.

Power clean 2-2-2-2-2 @ 125-135-140-145(1f1)-150(f); rest 4 minutes
(Tied my PR, what up!!)

Then 3 rounds of:
15 Russian kb swing (24kg), rest 10 seconds
20 unbroken pushups (I did 2 rounds of knees, one round on high box) rest 2 minutes

Then 3 rounds of 20 unbroken box jumps (20"); rest 2 minutes

PRPRPRPRPRPRPPR!!!! Effing finally. Whew.

500m row
5 min rest
500m row
5 min rest

Then Annie:
For time:
50-40-30-20-10
Double unders
Situps

5:59. Booom. Only messed up my double unders twice and never had to pause the situps. So, still room for improvement in double unders, and I can get faster with situps.

Grace:
For time:
30 clean and jerk @ 85 lbs
4:08. Crap.

Acceleration - sprints

1 min @ 7.4 mph, 5 incline
2 min @ 7.8 mph, 5 incline
10 sec @ 10 mph, 10 incline
10 sec @ 10 mph, 10 incline
10 sec @ 10 mph, 10 incline
10 sec @ 10 mph, 15 incline
10 sec @ 10 mph, 15 incline
10 sec @ 10 mph, 15 incline
15 sec @ 10 mph, 20 incline, hold
15 sec @ 10 mph, 20 incline, hold
10 sec @ 10 mph, 25 incline
10 sec @ 10 mph, 25 incline
6 sec @ 15.5 mph, 3 incline
6 sec @ 16.5 mph, 3 incline
6 sec @ 17.0 mph, 3 incline

Plus some abs and hamstring cords in the mix.

5 sets @ 90%:
C2 row - 20 seconds
30 double unders
10 pullups (Rx was 15, I'm still scaling)
rest 3 minutes

Didn't measure anything. Arms were tired but shoulder was fine, hooray! Not sore after this one at all.

acceleration - plyos

6 rounds for time of:
2-pillar suicide
8 burpees (switched to squat jumps last 2 rounds because of shoulder)
10 pullups (Rx was CTB, I was barely doing regular kipping)
3 min. rest

1:02, 1:28, 1:20, 1:26, 1:08, 0:57

My shoulder kind of felt like ass during the burpees. It was popping and doing weird stuff. I tried to put more weight on my good shoulder on the drop, and even went to a slightly uneven part of the floor to force my good arm to accommodate more, but in the end when it was definitely becoming both uncomfortable and painful, I just laid off it. Pullups were also weirdly uncomfortable...I need to get my hands used to the bar again.

3 rounds of:
max ring dips 30X0; rest 2 minutes
max pullups (strict) 21X0; rest 2 minutes
4/3, 3/2, 3/3

Then 3x max reps Russian kb swing (24kg) in 30 seconds; rest 2 minutes
18, 19, 19

Then 6 rounds of max double unders in 20 seconds; rest 40 seconds
28, 37, 33, 38, 38, 35

power clean 2-2-2-2-2 @ 105-115-125-135-145(f); rest 10 seconds
squat jump 6-6-6-6-6; rest 3 minutes (as explosive as possible)


Then 6 rounds of:
C2 row - 20 seconds @ 100%; rest 40 seconds
6-8-8-8-8-9 calories

3 rounds for time of:
400m row
20 russian kb swing (24kg)
15 pullups
15 wall ball (14lb)

My team of 3 finished in 21:16; probably 15 minutes continuous work per person

10 rounds for time of:
5 hang power clean (85 lbs)
5 hurdle hops (30")
rest 2 minutes
:??, :27, :24, :23, :23, :22, :22, :21, :19, :19

1 press + 5 push press @ 65-85-85; rest 3 minutes

Then 4 rounds for time of:
5 push jerks (85 lbs)
10 burpees
2 pillar suicide
rest 2 minutes

Wasn't really tracking time, but it was something like:
??, 1:30, 1:20, 1:20

back squat: 5-5-5 @ 155; rest 2 minutes

Then max rounds/reps in 8 minutes of:
5 kb snatch per arm @15 lbs (rx was 5 hang power snatch @65lb)
15 double unders
9 rounds + 10 kb snatch (started ~30 seconds late because I changed up my snatch modification)

~5 min. practicing triple unders
Then hspu work, funsies!

Single arm kb push press 8-8-8 (per arm) @ 12kg; rest 2 minutes

Then 3x20 unbroken Russian kb swing; rest 2 minutes

Then clean & jerk (touch & go) 5-5-5-5-5 @ 85; rest 90 seconds

Acceleration Plyos, hooray!

W/ back cords:
20 jumping lunges

20 seconds each:
12
23
123
321
1234

10 seconds each:
Scissors red
Scissors blue
Scissors red-blue-center

20 jumping lunges
10 pushups

Single leg, no cords, 10 sec per leg:
12
23
24
13

Repeat corded beginning w/ front cords

20 jumping lunges, no cords
10 pushups

Both legs, no cords, 5 sec
14 over 3 blocks
14 over 4 blocks
14 over 4 blocks
14 over 4 blocks

Buncha ab stuff
Finished w/ 1-min plank (I made it about 30 seconds till dropping to knees)

Hang squat clean 3-3-3 @ 85-95-105, 2 min rest

Then Fran. Eff.
For time:
21-15-9
Thrusters (65 lbs)
Pullups

9:54. Lame. I was pretty slow on the thrusters in the first set because my shoulder was a little sore. I think I should have done some handstands to warm it up more. And then at the end, my dehydration and pukey caught up to me so I had to pause for that. I should be able to crank out this workout and I never do. Boo.

Work on bar muscle ups (never got it though). Used handstands and handstand walks to warm up shoulder.

Acceleration - Sprints

This one was a lot of holds, then some 10mph / 30%, then some 11mph / 27.5%, then some run - rest - run, then some fast/steep for 6 sec, then some hold - run - hold. AKA this one was really hard.

Barbell complex 3x85 w/ 2 min rest: 1 power clean + left leg lunge + right leg lunge + push press

Then 2 hang squat clean + 2 jerk @ 95-105-105-115(f jerk)-110 w/ 2 minutes

Then 3x8 ring row (feet on box, rings parallel to floor) w/ rest 2 minutes

Then 50 fast situps

2 rounds of:
35 seconds AMRAP hurdle hop, 30", 3 min rest
10,10

Then 6 rounds of:
6 sumo deadlift high pull @ 75lb
6 kb squat jump @ 16kg
2 pillar shuttle - 20 seconds
2.5 min rest (Rx was 3, I was feeling ambitious)

Hang power clean/front squat: 5x3/3 @ 85-105-115-115-115; 3 minutes rest

Then 3 rounds of:
20 unbroken overhead walking lunge @ 25lb
10 unbroken pullups (Rx was 15-20 but I cut myself off at 10)
2 minutes rest

3 rounds of:
10 kb swing @16kg (american)
90 seconds AMRAP double unders (93-88-96)
rest 2 minutes

Then 3 rounds of:
10 unbroken push press @35 lbs
90 seconds AMRAP 2 pillar shuttles
rest 2 minutes

Then 3 rounds of:
20 situps
30 second handstand hold
rest 1 minute

Acceleration - plyos

A. back squat: 5-5-5-5-5 @ 135-145-145-135-145; rest 3 minutes
B1. thruster: 3x10 unbroken @35; rest 10 seconds
B2. pullups: 15-15-10 (last set unbroken); rest 2 minutes
C. 50 situps

5 pistols per leg to 24" box
15 sec handstand hold
5 pistols per leg to 20" box
30 sec handstand hold
2 pistols per leg to thick blue band
30 sec handstand hold
2 pistols per leg to thick blue band
15 ft. handstand walk
3 pistols per leg to thick blue band + med. green band
2 pistols per leg to thick blue band
30 sec handstand hold

Acceleration - sprints
Level 2 #10-ish

1 min @ 7.4mph
1.5 min @ 7.4 mph

3x10sec @ 15 incline, 10mph
3x8sec @ 20 incline, 10 mph
I think some more incline sprints

some holds, steep, 14mph
some holds, steep, 16mph
some sprint cords

2x8sec @ 3 incline, 16.5mph

+shoulder rehab in between

Mobility work on shoulder and IT band.

Then Max rounds in 8 minutes of:
14 step ups
7 pushups

7 rounds + 14 step ups