Hang Squat Clean: build to heavy single quickly - 10 minutes
3-3-1-1-1-1-1 @ 35-85-105-105-125-135-140 (PR!)

Then Back Squat waveload: 4-3-2-4-3(2+f)-2 @ 155-170-185-160-175-175; w/ 2 min rest

Then 8 minute AMRAP of:
5 hang power clean @ 85
5 box jumps (24")
5 pullups

7 rounds total

Overhead Squat: work to heavy triple - 15 minutes
5-5-3-3-3-3-3 @ 35-55-75-85-95-105-110

Then 3 rounds for time of:
500m row
50 double unders
10:40

Push Press/Jerk 1.2 @ 35-85-105-115-125 w/2 min rest
Then max hspu in 3 minutes (9)

Then 3 rounds for time of:
25 kb swing (24kg)
15 pullups
10 dips (small band)
8:18

Deadlift 5-5-5-4-3-2 @ 105-125-195-205-215-235 (2-rep PR!) w/ 3 min rest

Then for time:
30 hang power cleans @ 105
60 walking lunges
30 calorie row (481 m)
6:54

AM:
Shoulder press + push press 3x 1.3 @ 85 w/3 minutes rest

Then max ascending handstand pushup ladder (1-3) in 6 minutes
(3 ladders + 1)

Then for time:
15-12-9
overhead squat @65lb
toes to bar
C2 row calories
11:06 (TTB was wicked slow, had trouble staying on the bar)


PM:
Back squat 6-4-2-6-4-2 @ 135-145-155-145-155-165

AM:
5 rounds for time of:
15 kb swing (24kg)
50 double unders
8:21 (slow as balls. zero rounds unbroken for double unders)

PM:
Acceleration plyos

Power Clean 3-3-3-3-3 @ 105-115-125-130-135(PR!!) w/ 90 sec rest

Then 8 rounds of:
3 deadlift @ 185 lbs
6 toes to bar
8:43 -- Slow due to heavy ass deadlifts.

Acceleration treadmill 2-3

Then went straight to the box. Yikes.

Shoulder Press / Push Press 4x2.4 @ 85 w/ 3 min rest

Then 4x max Ring Dips 30X1 w/ 2 min rest: 3-3-2-2

Then 2 rounds of:
20 goblet squat @ 16 kg
15 pushups
10 pullups
50 double unders
7:55

Rx was 3 rounds, but I was pretty beat coming off of the tread workout so I ended early. Missed a lot on the double unders, and pushups were slow. Pullups were surprisingly not difficult at all.

Back Squat 3-3-3-3-3 @ 125-135-145-155-165 w/ 3 min rest

Then 4 rounds of:
10 hang power clean @ 95 lbs
10 burpee box jumps (20")
10 pullups
2 min rest

1:49, 2:07, 2:17, 2:48

Rx was 3 min rest, but I was feeling ambitious. Maybe a little overzealous here...was obviously pretty tanked by the end.

10 minutes snatch balance tech work:
3-3-3-2 @ 35-55-65-65

Then for time:
10-8-6-4-2
overhead squat @ 75 lbs
toe to bar

4 rounds of:
3 floor press @ 85-95-105-115
15 second rest
Max ring dips @ 30X1: 2,2,2,2
15 second rest
8 pullups (max CTB + regular): 5/3, 4/4, 4/4, 2/6
3 min rest

Then for time:
50 double unders
25 kb swing @ 16kg
50 double unders
25 box jumps (24")
50 double unders
25 kb swing @ 16kg
50 double unders
25 calorie row

Hang clean: build to tough triple - 12 minutes
35-85-95-105-115-125

Then back squat 6-6-6 @145 w/3 min rest

Then 5 rounds of:
10 pullups
90 seconds rest