Power snatch 3 @ 65-85-90-95-105(F)-100

For time:
25 squat snatch @ 77% (80 lbs)
4:20

Back squat 20X1 5 @ 125
Bailed on the rest of back squats and all the front squats because my knee was wonky

4 rounds of:
Close grip bench press 30X1 @ 5-3-1-5 @ 105-115-125-115
90 seconds rest
AMRAP DB curls @ 20 lbs 9-9-9-9
3 min rest


400m run

3 min AMRAP:
30 double unders
10 American kb swings @ 16kg
6 ttb
(2 rounds + 0 reps)

2 min rest

3 min AMRAP:
12 burpees
8 box jump / step down @ 20"
6 ttb
(2 rounds + 0 reps)

400m run

Clean deadlift + hang clean high pull + hang clean 2.1.1 @ 65-65-85-85-85
Behind neck snatch grip push press w/ 5 sec OH pause 2 @ 65-75-85-85

3 rounds of:
8/leg split squats w/ some cage assistance
8 front squats @ 65
60 seconds rest

3 of 45 wall walks, then realized the arm thing was hurting pretty bad on the initial pushup, so bailed on the rest

7x 30 second handstand hold against the wall

10 min muscle up work

10 min EMOM:
1: 16 wall balls @ 14lbs, 10'
2: 4 strict handstand pushups w/ 3 second descent

Bailed on Rx rowing because arm is hurting -- mobility instead.

Back squat 20X1 5 @ 125-150-160-160
Front squat 20X1 5 @ 115-125-135

3 rounds of:
5 Pendlay row 31X2 @ 75-85-85
60 seconds rest
8/arm Arnold press 30X1@ 15-20-20
2 min rest

5 min AMRAP:
35 double unders
5 power snatches @ 75
10 alt pistols (with some cage assist, knee felt super shitty for these)
(2 rounds + 38 reps)

rest 2 min

5 min AMRAP:
8 cal assault bike
8 hang squat cleans @ 75
4 kipping handstand pushups
(2 rounds + 5 cals)

Squat clean 1 @ 115-135-155-165(F)-160(PR!)-165(F)

Weighted pullup 1 @ 10-15-20-25-27.5-30-32.5(PR!)

5 min AMRAP:
strict handstand pushups
(8)

Back Squat 20X1 5 @ 125-135-145-145 w/ 3-5 min rest

Front Squat 20X1 5 @ 110-125-135-145(PR!)

4 rounds of:
30X1 close grip bench press 5-3-1-1 @ 85-95-115-135
90 seconds rest
31X2 6 preach db curls @ 15lbs
90 seconds rest

Snatch High Pull + Hang Snatch 2.1 @ 25-35-35-39-39-39kg

Push Jerk with 3 sec dip + 3 sec OH pause 3 @ 39-45-49-51-53kg

3 rounds of:
AMRAP-minus-2 ring dips (5-5-5)
60 seconds rest
10 GHD raises 31X0 w/10lb plate
2 min rest

4 rounds of:
2 lengths of track double kb front rack @ 2x16kg
60 sec ring plank
AMRAP-minus-3 ring pushups 3-3-3-3

10 min Muscle Up practice

10 min EMOM:
odd: 12 wall balls 14lbs to 10'
even: 2 strict handstand pushups w/ 3 sec descent to 1 abmat

5 rounds of:
Row 500m @ 1 sec faster than last week's pace
2:30 rest between rows, including 5 strict pullups each rest set

2:10.3
2:10.5
2:09.9
2:10.3
2:10.2

rest 5 min

5 rounds of:
Row 500m @ 1 sec faster than last week's pace
2:30 rest between rows, including 3 strict handstand pushups to 1 abmat each rest set

2:10.4
2:10.3
2:09.8
2:10.3
2:10.0

Back squat 20X1 5-3-2-2-1-1 @ 125-145-165-185-195-210 w/3-5 min rest

Front squat 20X1 5 @ 110-125-135-135 w/3-5 min rest

3 rounds of:
3 weighted pullups w/2 second pause at top @ 10 lbs
60 seconds rest
4 seated military press 31X2 @ 75
2 min rest

3 rounds of:
5 min AMRAP:
3 pillars down-and-back sprint
5 ctb pullups
2 pillars down-and-back sprint
5 ttb
1 pillar down-and-back sprint
5 handstand pushups

3 min rest between AMRAPs

3 rounds minus 3 hspu
3 rounds minus 2 hspu
3 rounds minus 3 hspu

30 min Assault Bike @ easy aerobic
- Every 5 min complete 30-45 sec ring plank

Ended at 211 calories with a full 30 minutes accumulated bike time

Power Clean TnG into Push Jerk 5-5-5-5-(3F) @ 85-95-105-115-(125)

8 min AMRAP:
Squat clean @ 90%
14 @ 150

5 min AMRAP
strict pullups
31

Then 2 rounds cool down:
6 min Jog
2 min walk

Snatch Deadlift + Hang Snatch High Pull + Hang Snatch 2.1.1 @ 25-35-37-37-39kg w/ 2-4 min rest

Push Press with 5 sec OH pause 3-3-3 @ 39-45-49kg w/ 1 min rest

3 rounds of:
AMRAP-minus-3 ring dips (5-5-5)
60 seconds rest
8 GHD raises 31X0
2 min rest

5 RFT:
2 lengths of track farmer carry @ 2x24kg
15 feet-elevated ring rows
AMRAP unbroken strict ttb (6-7-7-6-7)

17:41

25 minutes gymnastics play/work

5 sets-
Row 500m @ sustainable pace (within .5 sec each set)
2:45 rest between rows, including 5 strict pullups each rest set

2:13.0
2:12.0
2:11.5
2:11.6
2:11.0

rest 5 min

5 rounds of:
Row 500m @ same pace as previous set of 5
2:45 rest between rows, including 3 strict handstand pushups each rest set

2:11.6
2:11.4
2:11.3
2:11.5
2:11.2

Back squat 20X1 5 @ 125-135-135-135 (laying off because my knee feels pretty shitty after playing sports on wet sand all weekend)

3 rounds of:
3 weighted pullups w/2 second pause at top @ 7.5 lbs
60 seconds rest
5 Seated military press 31X2 @ 65
2 min rest

4 rounds of:
15 Wall balls 14lbs to 10'
12 TTB
15 Box jump / step down @ 20"
12 kipping handstand pushups

Back squat 20X1 5-4-4-4 @ 135-155-165-175
Front squat 20X1 5-5-5-5 @ 115
Shoulder press 5-5-5-5-3 @ 45-65-75-85-95(PR!)

500m row 1:54
Rest until 4:00
500m row 1:49
Rest until 7:30
500m row 1:49