Snatch: 2-2-2-2 @ 85 (80%)

Handstand pushups: 3-3-3, kipping middle of floor
Handstand pushups: 3-3, no kip, parallelettes to a med ball, some failing

Then 3 rounds for time of:
15 pullups
20 pushups
25 situps
30 squats (I subbed in 12 kg kettlebell swings)
rest 2 minutes

16:04
(goal = unbroken...I did not achieve this)

4 sets of:
1 clean + 2 jerks @ 85 lbs
rest 2 minutes

Back Squats 5-3-5 @ 115-135-155 (Took it easy for IT band rehab)

Tabata Mash-Up:
16 rounds of 20 seconds on / 10 seconds off, max reps, alternating exercises each round:
handstand pushups
knees to elbows
61 total reps, about an inch above parallel on handstand pushups (on parallelettes)

Back Squat 3-3-7 @ 90-105-120 (went light and stopped at 7 because of IT band)

Then 3 rounds for time (12 minute cap) of:
3 power snatch (I did 65 lbs, it was supposed to be heavy)
10 handstand pushups
30 situps

9:20
Handstand pushups were all on parallelettes. The first 3 were to parallel, the rest were to about parallel + 3 inches.

Warmup:
1 min jumprope
2 min PVC stretch
1 min jumprope
2 min PVC stretch

~30 minutes parallelette handstand pushup and muscle up work

5 rounds of:
1 min max pushups
1 min max situps
1 min rest

Pushups: 20-20-16-18-18
Situps: 30-32-30-32-32

Workout:
Max rounds in 20 minutes of:
5 parallelette handstand pushups
10 squats (24" box jumps prescribed, my IT band is injured, boo)
15 kb swing, 15 lbs (16 kg prescribed, boo IT band)

I got 8 rounds.

Then Tabata situps (8 rounds, 20 seconds work, 10 seconds rest)
I got 101 total reps (new PR!)

Warmup:
1 min 20" box jumps drop into squats
1 min jumprope
1 min 20" step ups
1 min jumprope
2 min PVC stretch
2 min jumprope


Workout:
For time:
10-8-6-4-2
strict ring dips
strict pullups

3 min rest

For time:
10-8-6-4-2
handstand pushups (I went off the parallelettes, no kip, not always ROM)
CTB pullups

3 min rest

5 sets, each for max meters
C2 row - 1 minute
3 min rest
264+270+281+275+279 = 1269 meters row