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.