Back squat + DB press + Straight leg deadlift + Y pulls + I Pulls

Back squat
Work to a decent/heavy triple - 250
Then 3x5 at 90% of that - 225
No belt, no WL shoes

Standing DB shoulder press
3x10 with 35lbs

Straight leg deadlift
3x5 at 255
Really struggled to hold onto the bar, must have been 31+mm. Could have done more with a smaller bar or with straps.

Y pulls with TRX (TRX was tied so was more like rings)
4x10

"I" pulls with tied TRX - arms extended in front of you, pull down so they're by your sides and you're standing
3x12

Run

1 mile warmup

track work:
400, jog 200
400, jog 200
800, jog 400
1000, jog 800
800, jog 400,
400, jog 200
400

1 mile cool-down

Run + Pullup

15-20 minute run, probably on the shorter side of that range

3x15 strict pull-up
Set 2 was 14 + 1 because Cackett made me laugh and I couldn't complete the last rep

Power Snatch + Back squat

Power Snatch
1.) Work to a 1 Rep Max Power Snatch
2.) EMOM for 10 Minutes, 2 Power Snatches @ 80%

145 (PR)
125 across for EMOM

Strength: High Bar Back Squat
Work to a 3 Rep Max High Bar Back Squat

265

Run/Ring dip/Squat/Sit-up

WOD: Partner WOD
Run 800m
AMRAP
5 Ring Dips
10 Squats
15 Sit Ups
Run 600m
AMRAP
4 Ring Dips
8 Squats
12 Sit Ups
Run 400m
3 Ring Dips
6 Squats
9 Sit Ups

While Partner One runs 800m, Partner Two performs the AMRAP until Partner One returns. The partners then trade places and Partner Two runs 800m while Partner One performs the AMRAP. Each partner runs each distance and performs each AMRAP. Score is total completed rounds of AMRAP minus total time.

19 rounds, 16:33 with Allie

Push press + HSPU/KB clean/Lateral hop

Strength: Push Press
10 Minutes to a Heavy 1 Rep
Then 3 sets of 3 @ 90% of that effort with 60 seconds rest between.

150, 3x3 at 125

Conditioning: Seven Rounds for Time
3 Hand Stand Push Ups (Modify with 9 Seated DB/KB Presses)
7 Hang Power Cleans 135/95
14 Lateral Hops

Subbed double 1.5 pood KB clean for hang power clean

6:47

Power snatch + Back squat

Power snatch - max
135. Didn't attempt 140, was close-ish on 145

Snatch pull to knee, 195 x2, x3, was heavy

EMOM 10 - 2 power snatch
Started light and worked up, ended up hitting 125 a couple of times and hit 130x1 on the last minute and couldn't hit #2.

Pause back squat, sets of 5
3s descent, 3s in bottom
175-185-185-185-185

Barbell row, sets of 5
135-165-175-185
Might have done a second set at 185, I don't know

Row/Pull up + Ring Pushup

15 min AMRAP
Row 250m
7 strict pullups

7? rounds + 165m
Mostly just wanted to get some pulling and breathing in, didn't push too hard. The pullups were hard after the rowing.

3x15 ring pushups, rings ~a fist from the floor, chest to deck

Snatch + Clean and jerk + Back squat

Weightlifting
1.) Snatch – 15 minutes to a 1 rep max.
2.) Clean and Jerk – 15 minutes to a 1 rep max.

150 snatch
155 is such a bitch, missed it back after it landed on my neck

155 clean and jerk, hit it a few times
First time C&J in three weeks, didn't want to push it with the shoulder. Felt good, at least on the clean

Strength: High Bar Back Squat
4 sets of 3 @ 85% – 95% across.

255
Probably a PR for a triple

Snatch + Jerk + Run/BB Row/Push press/Split leg squat

Strength: Cleans and Power Jerks
1.) 4 Sets of 3 Position snatch(Floor, 2″ above floor, Hang) @ 80% – 85% of 1RM. Rest two minutes between sets.

140, missed hang at 145

2.) Ten Minutes to work to a heavy behind the neck Power Jerk.

175
Definitely a PR for this movement

Conditioning: Three Rounds for Time
Run 400m
10 Barbell Rows 75/55
10 Push Press 75/55
10 Split Leg Squats (5 each leg) 75/55

Rows done as "Pendlay" style rows - from floor
Push press behind the neck, which really sucked, but I'm still staying away from the front rack
Split leg squats essentially lunge position "squats"

8:39

Snatch + Back squat + KB swing/Toe to bar/Lunge

Strength: Snatch and High Bar Back Squat
1.) 4 sets of 1 Snatch @ 90% of 1RM. Rest 2 minutes between sets.

150-155(F)-155-155
Or something, I know I hit 155, pretty sure twice

2.) 3 sets of 3 High Bar Back Squat, heavy across.

250

Conditioning: Three Rounds for Reps
AMRAP in 3 Minutes
10 Russian Kettlebell Swings 1.5/1.0 Pood
10 Toes to Bar
10 Overhead Lunges 45/25# Bumper Plate
Rest 1 Minute

92-87-75

Snatch + Weighted Chinup + Run

Snatch - max
155
It took several tries I think.

Weighted chinup - max
75, didn't try 80, missed 85 and stopped

Intervals
6 x 90s on, 15s off

Rest 5 mins

5? x 150m run, 200m walk

Rest 5 mins

2 x shuttle
50m down
50m back
100m down
walk 300m

Clean pull + Barbell row

Clean pulls - 5s
165-185-205*-215-215-215
*might have been 4 reps
Straps for sets at 215

Barbell rows - 5s
135-155-165-175-175

Snatch + Back squat + Box jump/Wall ball/Run

Strength:
1.) 4 sets of 1 Snatch @ 90%, rest 2 minutes between sets.

2.) 4 sets of 3 Back squat Squat @ 85% – 90% of 1RM, rest 2 minutes.

Snatch
150. It was a struggle
Still snatching instead of C&J because of shoulder issue. Back squats were written as front, not doing those right now, either.

Squat - 250
Probably a PR triple

Conditioning: Three Rounds for Time
10 Box Jumps 24/20
20 Wall Ball Shots 20/16
Run 400m

9:40something?

Snatch + HSPU/Pull up/Squat jump

Strength: Hang Snatch
Take ten minutes to work to a heavy triple set, then repeat for three sets resting two minutes between.

140
Hit 145 for a double

Conditioning: Five Rounds for Reps
20 Seconds Max Effort HSPU to ab mat
10 Seconds Rest
20 Seconds Max Effort Chest to Bar Pull Ups
10 Seconds Rest
20 Seconds Max Effort Squat Jumps to a Plate
10 Seconds Rest

156 reps

Airdyne

20mins easyish

Snatch + Lunge/Squat + Burpee/KB swing/Double under

Strength:
1.) 5 Sets of 1 Snatch @ 85% – 90% of 1RM. Rest 2 Minutes between sets.

2.) 4 sets of 2/4 Front Squat/Back Squat @ 85-95% of 1RM Front Squat
Front Squat x 2 then rack to the back and Back Squat x 4 with no rest between FS/BS.

Snatch
Hit 150 a couple times. Missed 155 a few times.

Squat
Did 2 lunges, alternating, per leg, with bar in back rack in place of front squats
185lbs

Conditioning: Three Rounds for Reps
AMRAP in Three Minutes
10 Burpees
20 Russian Kettlebell Swings 1.5/1.0 pood
30 Double Unders
Rest 1 minute.

126/126/122