Snatch tech work -- approach, setup, snatch deadlift, and hip hinge from hang. Props to Huong and Austin for all the pro-tips.

1k row warmup ~4:20
Foam rolling for dayyyyz

8 rounds of:
30 seconds row
15 seconds rest
(1177m total)

2x 30 sec handstand hold
5x 5 handstand pushups w/ 2 min rest

EMOM:
min 1-3: 20 sec L-sit hang
min 4-6: 20 sec bent knee hang

3 rounds of:
40 Russian twist w/ 10 lb medball
1 min rest

Snatch grip deadlift 8-6-4-4-4-4-4 @ 5-65-75-85-95-105-105 w/ 2 min rest

Strict press 5-5-5 @ 65 w/ 90 sec rest

Then, w/ no rest between:

3 minutes:
500m row
Max strict pullups (5)

3 minutes:
400m row (can't run yet because of the Sunday calf thing)
Max kipping pullups (10)

3 minutes:
25 burpees
Max CTB pullups (10)

Beach sprints!

Bike to beach
Nemesis warmup
4x 4 laps around 4 cones facing 1 direction (sprint, shuffle, backpedal, shuffle)
8x 5-10-5
5x 40yd sprint
massive calf cramp so had to quit early, sadface
Painful bike home

For time:
2k row (8:59)
500 double unders (~10:00)
100 calorie assault bike (~11:45)

30:45

2 power clean + 2 hang power clean + 2 thruster @ 85-105-105-110-110 w 2 min

Then 3 rounds of:
minute 1 - 4 touch-and-go power clean @ 125
minute 2 - 30 sec max cal row (10-12-11)

2 minute rest

Then 3 rounds of:
minute 1 - 4 touch-and-go hang power clean @ 110
minute 2 - 40 sec max double unders (66-57-63)

2 minute rest

Then 3 rounds of:
minute 1 - 4 thrusters @ 85
minute 2 - 50 sec max cal assault bike (12-11-12)

Plyo warmup w/ Nemesis

Then Tabata assault bike

Back squat 5-5-8-6-4-8 @ 35-105-125-135-155-135 w/ 2 min rest

3 rounds of:
30 sec - max pullups 6-7-6
20 sec rest
30 sec - max pushups 12-9-8
20 sec rest
30 sec - max air squats 17-19-21
20 sec rest

4 minute AMRAP:
6 front squats @ 75lb
6 American kb swing @ 12kg
(6 rounds)

2 min rest

4 minute AMRAP:
6 calorie row
6 burpees
(3 rounds + 6 calories + 4 burpees)

5 min rest

4 minute AMRAP:
6 Clean & Jerk @ 75
6 Box Jumps @ 20"
(3 rounds + 6 c&j + 3 box jumps)

2 min rest

4 minute AMRAP:
6 calorie Assault Bike
6 CTB pullups
(3 rounds + 6 calories)

3 rounds of:
minute 1 - 45 sec farmer carry w/ 24kg kbs
minute 2 - 45 sec front plank on rings
minute 3 - 45 power russian swing @ 16kg
minute 4 - 45 sec hanging L sit (grip strength struggle bus here)

Then 5 rounds / person (partner w/ Kate) for time:
0.5 mile assault bike
10 double kb front rack walking lunge @ 20 lbs per hand
10:something? I think? Didn't write this one down.

Beach sprint & agility workout w/ Katie!!

Then snatch tech work @ 65 lbs

10 min max calorie assault bike -- 93 cals

Then 400m row sprint race vs. Lydia (1:22)

Overhead squat 10-8-6-6 @ 35-65-85-85 w/ 2 min rest

3 rounds of:
minute 1 - 8 pendlay row @ 65 lbs
minute 2 - 6/arm 1/2 kneeling bottoms-up KB press @ 15 lbs

2 minute AMRAP:
30 double unders
8 deadlift @ 155lb
(2 rounds + 17 double unders)

60 sec rest

2 minute AMRAP:
30 double unders
6 deadlift @ 185lb
(2 rounds + 7 double unders)

60 sec rest

2 minute AMRAP:
30 double unders
4 deadlift @ 215lb
(2 rounds)

1 Power clean + 1 hang power clean + 1 thruster @ 95-105-115-125-130 (Thruster PR!) w/ 2 min rest

Then 8 minute AMRAP:
200m run
10 pullups
2 power clean + 1 hang power clean @ 95lb
(2 rounds + 250m + 8 reps)

3 minute rest

Then 8 minute AMRAP:
250m row
8 ctb pullups
6 thrusters @ 75lb
(3 rounds)

~10 minute rest

Then 8 minute AMRAP:
12 calorie assault bike
10 box jumps @ 20"
8 power clean & jerk @ 65 lbs
(2 rounds + 12 cals + 2 box jumps)

3 min rest

Then 8 minute assault bike cooldown

Back Squat 8-6-4-8-6-4-8 @ 35-85-115-125-135-145-135

Then bailed on the metcon because was not recovered from Murph.

Murph!
1 mile run

partition as needed:
100 pullups
200 pushups
300 squats

1 mile run

47:30 PR!!

Clean & jerk 3-2-2-1-1-1-F-F @ 85-115-135-145-155-165(PR!!)-(170)-(170 but got the clean up, PR!!)

Then 5 minutes AMRAP:
1-2-3-4-5-...
clean @ 115 lbs
lateral burpee over bar
6 rounds + 11 reps

Then for time:
500m row
90 sec rest
500m row
1:59.0, 2:03.5 (meh)

Floor press 8-5-2-1-1-1-F @ 35-65-85-115-135-145(PR!!)-(150)

Then 18 minutes AMRAP:
CrossFit Open 12.3
15 box jump @ 20"
12 shoulder-to-overhead @ 75lb
9 toes-to-bar
8 rounds + 0 reps -- technically a PR because I 1-repped this one in 2012 and haven't done it since. Woot!

Front squat 8-5-3-1-1-1-1-F @ 35-85-135-155-165-175-180(PR!)-(185)

Then for time:
"Fran"
21-15-9
thruster @ 65lb
pullups
7:25 PR!!!

Then 1 weighted pullup @ 20-26-28.5-(31F) lbs
Then 1 weighted chinup @ 26-28.5-30-(31F) lbs

5 min AMRAP strict chinups - 24
10 min rest
5 min AMRAP strict handstand pushups - 4 (+2 fails)

5 min assault bike @ 50 RPM

3 rounds EMOM:
min 1: 30 seconds seal walk
min 2: 15 seconds/arm KB OH situps @ 15 lbs
min 3: 30 seconds hollow body roll
min 4: 30 seconds 10 lb med ball situps

28 ft agility ladder x 10 things
3x each direction 5-10-5 drill

Tabata Assault bike -- 1.1 miles/39 calories total