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