Back squat + Press

5x5 back squat
235
3, F on last set

3x3 press

110-110-110(2,F)
Would have been 5x3 if I didn't fail...

Back squat + Deadlift/Box jump/Double under

5x2 high bar back squat

250lbs

No failing this week, knees better, not perfect

4 rounds for time

5 deadlift, 275

10 box jump, 24"

20 double unders

3:51

Handstands + Snatch

10 mins of handstand and handstand walking practice

Snatch

Complex- snatch pull to superman position, pause at 2, snatch from floor, hang snatch (below knee)

Hit 135, hit snatch and missed hang at 140 (might have misses back)

Then a couple hang doubles

115-125-130(1,F) or something 

Row

1:00 on/1:00 off row for meters, damper 4

271

272

275

275

276

277

275

275

273

276

Took me a minute to find my rhythm, but it was pretty good once I did. 

Press + KB C+J/KB snatch

Strength: Press
5 sets of 5

100lbs

Conditioning: Kettlebell Work
AMRAP in 5 Minutes
Kettlebell Clean and Jerks
Switch arms as necessary

Rest 5 Minutes

AMRAP in 5 Minutes
Kettlebell Snatches
Switch arms as necessary

55, 104 at 44lbs

Back squat + Run

Strength: High Bar Back Squat
5 sets of 5

230
Knees were better today, but not perfect

Conditioning: Run 800m for Time

2:18

Clean and jerk

Work to a heavy single

Hit 185, it was ugly. Couldn't clean 195. Wasn't feeling great.

Push press + Sled

Push press triples

135-140-145-145-150

Sled work

2x at 90+, 2x at 115+
Dynamic down
Between legs back

2x at 115+
Backwards down
Arms behind back (end half lunging)

1x at 140+
Dynamic down
Between legs back

Back squat + Power clean/Box jump

Strength: High Bar Back Squat
5 sets of 2

250
1F in 4th set, belt on 5th

Conditioning: 12 – 9 – 6
Power Cleans 135/95
Box Jumps 30/24

3:28

Muscle up + KB swing/Ring dip + KB swing + Bench press

Buy In: Skill Work
Muscle Up/Pull Up/Ring Dip Progressions

First bar muscle-up, then 2-3 more. No consecutive though

WOD: 21 – 15 – 9
Kettlebell Swings 53/35
Ring Dips

3:37

Cash Out: 50 One Handed Kettlebell Swings
Yup

Then

Bench
145x5
150x5
155x4
160x2

Press/Push press/Push Jerk + Pull up/Wall ball/Double under

Strength: Press Series
Press 3 – 3 – 3
Push Press 2 – 2 – 2
Push Jerk (No Split) 1 – 1 – 1

105
150
170

Conditioning: AMRAP in 7 Minutes
5 Dead Hang Pull Ups
10 Wall Ball Shots 20/16
30 Double Unders

6 rounds

Snatch + Sled Pull

Snatch
Work up
160 (PR* straps)

Tried a double at 135 and missed

Sled
Pulled it around a bit, walking forward and backward, running, doing rows

Then 3 rounds, alternating with partner
Run with sled (sled + 135lbs)
Rows on the way back

Maybe... 25 yards?

Back squat

5x5 back squat (high bar)

230
Knees coming in a lot, especially on the last rep or two of the last set or two.

Handstands + Running + Snatch/Clean and Jerk

Hollow, handstands, handstand pushups, handstand walking

Running drills

Controlled weightlifting meet
Opened snatch at 64kg, missed all 3
They gave me a 4th attempt on short rest and I made it

Opened C&J at 80kg
Hit 80, 84, 87 (191.8lbs - PR)
Smoked 87, I don't think I pressed out at all. Best jerk I've had at that weight

Snatch + Clean and Jerk + Squat/Bench/Deadlift

20 mins of snatch work, stay light
Worked up to 125 for a double or triple

Clean and jerk technique work

20 mins of clean and jerk, stay light
Worked up to 175

Squat technique work
Work to a decent triple - 230/235

Bench technique work
Didn't work up at all, people put too much weight on the bar for me too fast

Deadlift, not much tech work
Go for a PR - 400lbs (PR)

Snatch + Muscle Up

Snatch technique work

Muscle up technique work

1 min AMRAP
Burpee muscle-ups

7?

Airdyne

1min moderate, 1min easy x 10

I did 30s/30s another time around this, but I don't know what day it was

Muscle ups + Toe to bar/Box jump/Run + Handstand push-ups

10 minutes gymnastics skill work

Had to fix the straps on the rings, but went 5-5-5 on muscle ups and decides to go for 30.

From there I went 3-2-etc. ending at 29. Sadness. If I had 30 more seconds (if I didn't have to fix the straps) I'm pretty sure I could have hit 1 more. 

4 rounds for time

10 toes to bar

10 box jump (24")

Run 400m

10:03

Later

Angel drops with PVC. 

Small deficit handstand push-ups, on 15lbs dumbbells. Had nothing strict. Kipped a set of 4 and a set of 3. Called t a day. 

Back squat + KB snatch

5x5 back squat

225

2 min AMRAP

KB snatch, 35lbs

54, one hand switch 

Airdyne + Power clean/Push Jerk + KB Deadlift + Bench Press + Adductor squat

5 mins airdyne (warm up)
then
30s moderate/30s easy (ended up usually doing legs only backwards slowly)
15 rounds

EMOM 15
2 power clean, 2 push jerk
145lbs

Single leg KB deadlift (1.5 pood)
10 per leg, 4 sets

Bench press
3x5, 145lbs
Felt kinda heavy and it started to rain

Wide stance, toes forward high bar back squat (adductor assistance)
Sets of 10
45-65-95-95

Run/Deadlift/Push up/Sit up + Front squat

Four Rounds for Time
Run 200m
5 Deadlifts 275/185
15 Push Ups
25 Sit Ups

8:41

5x5 front squat
185lbs

Swim/Up and out/Dip/Push up/Lunge/Squat

Cash In
Max distance under water swim

Maybe a bit under 20 yards

WOD
Swim 50yds 10 Up and Outs
Swim 50yds 20 Poolside Dips
Swim 50yds 30 Push Ups
Swim 50yds 40 Lunges
Swim 50yds 50 Squats

11 something?

Cash out
Swim 50yds for time

0:42?

Back squat + Row/Wall ball/Box jump

Buy In: Strength
1 Rep Max High Bar Back Squat

280 (PR)

WOD: 7 Minute Clock
Row 500m
AMRAP with Remaining Time
10 Wall Ball Shots 20/16
5 Box Jumps 24/20

6 rounds

Double Under/KB Swing/Pull up

Three Rounds for Time
50 Double Unders
21 Kettlebell Swings 53/35
12 Chest to bar pull Ups

6:05