Clean + Shoulder Press + Front squat

Clean double up to 195
Jumped to 205 instead of 200 and just didn't have it.

Tempo shoulder press
Fast up, hold at top, slow down
65lbs for some reps and set

"Burnout" set of 15 presses with 65lbs

4x5 front squat, 190lbs

Snatch + Clean

2 snatch pull + 2 hang snatch below knee + 2 overhead squat
Hit 150, very happy with that

Clean + hang clean below knee
Hit 190, probably could have gone up but I was out of time

Good morning + Double under/Power clean/Front squat/Run

2X8 Good Mornings, 120lbs

4 Rounds for time
50 Double Unders
9 Power Cleans 135/95
9 Front Squats 135/95
Run 200m

12:58

Push press + Burpee/Ring dip/Box jump

Push Press - 3RM
150lbs

Push Press (Set of 3 @95% of 3RM)
145lbs

Push Press (2 Sets of 3 @ 90% of 3RM)
135lbs

AMRAP in 8 Minutes
5 Burpees
7 Ring Dips
9 Box Jumps

177 reps

Lunge + Run/KB swing/Pull up

3x8 front rack lunge (4/4 no alt.), 185lbs

Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

8:53
1s slower than PR

Good morning + Chipper + Snatch

AM
2x8 good morning, 115lbs

For time
Run 400m
15 Overhead Squats 95/65
20 Box Jump Overs 24/20
30 Hand Release Push Ups
40 Double Unders
30 Sit Ups
20 Pull Ups
15 Push Press 95/65
Run 400m

9:16

PM
Two pause snatch pull- knee, superman + 2 hang snatch + 2 snatch from floor
Up to 150 with no misses
Missed second hang at 155 behind, then missed first hang badly

Back offs of same complex at 135 and 140

Clean and jerk + Clean and jerk/Muscle up/Double under

Clean + front squat + jerk
Heavy single - 205
2x1 at 90% - 185lbs

EMOM for 14 Minutes
Odd Minutes: 1 C&J Complex at 65-75% of Above.
Even Minutes: 2 Muscle Ups and 20 Double Unders

135lbs

Shoulder press + Curl

5x10 shoulder press, 65lbs

2x10 barbell curl, 45lbs

Deadlift + Box jump + Run/Toe to bar/KB swing

Deadlift
7x1 at 70%, working on being fast off the floor
280lbs

EMOM 5 - 1 tall box jump
0.75 meters, apparently

4 Rounds for Time
Run 400m
10 Toes to Bar
15 Box Jumps
20 Russian Kettlebell Swings 1.5/1 pood

14:24
There's a chance this was 3 rounds. I don't have it noted.

Front rack lunge + Clean/Ring dip

Front rack lunge
3x8 within 10% of last week's heavy 8 - 180lbs

AMRAP in 8 Minutes
3 Squat Cleans 135/95
3 Ring Dips
6 Squat Cleans
6 Ring Dips
9 Squat Cleans
9 Ring Dips
12 Squat Cleans
12 Ring Dips
Continue adding 3 reps until time is up.

91 reps

Push press

Push press
3x5 - 135lbs

This was supposed to be 5x5. I stopped, probably nerve pain thing. Didn't do the conditioning, either.

Snatch + Clean

Snatch high pull + power snatch + hang snatch
Worked up to 140, couldn't power 145

Clean single up to 195

Clean pull + Power clean/Box jump/Pull up + Front squat

AM
3x3 clean pull, 215lbs

For time
Partner WOD
Round 1: Partner 1 Completes
Run 400m
Then 12 – 9 – 6
Power clean 135/95
Box Jumps 24/20
Chest to Bar Pull Ups
Round 2: Partner 2 Completes
Run 400m
Then 12 – 9 – 6
Power clean 135/95
Box Jumps 24/20
Chest to Bar Pull Ups
Round 3: Partners Complete, Partitioning as Necessary
Run 800m
Then 21 – 15 – 9
Power clean 135/95
Box Jumps 24/20
Chest to Bar Pull Ups

27:25

PM
4x5 Front squat, 185lbs

Snatch + Snatch/Ring dip/Double under

Snatch pull + hang snatch + 2 overhead squat
150lbs

EMOM for 14 Minutes
Odd Minutes: 1 Snatch Complex @ 65-75% of above.
Even Minutes: 5 Ring Dips and 20 Double Unders
115lbs

Front squat + Bench press

4x5 front squat, 185lbs

Close grip bench
4x5 at 135lbs
1x20 at 95lbs

Good morning + Run

Good morning
Work to a heavy set of 8 - 115lbs

For time:
Run 200m
Rest 1 Minute
Run 200m
Rest 1 Minute
Run 400m
Rest 2 Minutes
Run 400m
Rest 2 Minutes
Run 200m
Rest 1 Minute
Run 200m

11;18

Front rack lunge + Pull up/Wall ball/Double under

Front rack lunge
Work to a heavy set of 8 (4/leg, NOT alternating) - 195lbs

4 Rounds for Time:
10 Pull Ups
20 Wall Balls 20/14 10'/9'
40 Double Unders

7:39

Snatch + Clean + GHR

Snatch + Hang snatch
Up to 160 (PR from hang, but there was a bit of a press out)

Clean double
Up to 185, didn't feel like pushing this too hard

Muscle ups
Couple of bar muscle ups
Couple of strict ring muscle ups
Tried to do some kipping ring, but it wasn't going well

3x8 glute-ham raise

Snatch + Clean

Power snatch + power snatch + snatch
Up to 135

Snatch pull + hang snatch + hang snatch
Up to 135

Power clean + power clean + clean
Up to 175, second power clean was very close to being below parallel

Back squat + Ring dip

Back squat - heavy double
275lbs

Back squat - 3x5 at 80-85% of double
230

3 rounds for max total reps
1 min max ring dips
2 mins rest

72

Clean + GHR

Two pause clean pull + clean pull + clean + clean
Pause at knee, Superman
Up to 200

GHR
5-7-6

Push press + Lunge/Push up/Toe to bar/Run

Push press
1RM - 171 (PR)
3x5 - 125lbs

AMRAP in 13 Minutes
10 Front Rack Lunges (5/Leg) 135lbs
10 Push Ups
10 Toes to Bar
Run 400m

4 rounds

Snatch + Power clean/Burpee/Pull up

Snatch + hang snatch + overhead squat
155lbs

5 rounds for time:
5 power clean, 135lbs
5 burpee lateral hop
5 chest to bar

Did ground to overhead in first round and scaled to power clean
5:50

Back squat + Row

Back squat
Heavy single - 285lbs
Sets of 3 at 75, 80%
Max reps at 85% - 1x9 at 245lbs

1000m row
3:33.4 (PR)

Snatch + Clean and Jerk

Snatch + hang snatch
Up to 150

Power clean + push jerk
Up to 165
Still nervy and pinchy and shit

Snatch + Chipper

Snatch
2RM - hit 145 a couple of times for a single, but couldn't hit the 2nd. Rough day of snatching for me.
5x1 at 75-80% of double, 60s rest between - 125lbs

For time:
5 Wall Walk Ups
10 Power Cleans 135/95
15 Front Squats 135/95
20 Barbell Rollouts
25 Ring Rows
30 Double Unders
25 Ring Rows
20 Barbell Rollouts
15 Front Squat 135/95
10 Power Cleans
5 Wall Walk Ups

16:08

Back squat + Row/Push up/KB swing/Wall ball

Back squat
Heavy double - 275lbs
3x5 - 230

3 Rounds for Reps
1 Min Max Effort Row for Calories
1 Min M.E. Push Ups
1 Min M.E. Russian Kettlebell Swings 1.5/1 pood
1 Min M.E. Wall Ball Shots 20/16
1 Minute Rest

302 reps