Good morning + Back extension + Open book

5x5 good morning, 115lbs
2 sets of 15 back extension/hip extension, 2nd set with 15lbs plate
3x10 open books, "heavy" band

Glute Bridge + Step up

Glute bridge
10s hold
10 reps up and down with pause
10s single leg hold, each leg
5 reps up and down with pause, each leg

Set 1 on floor, sets 2-3 with feet on char. I'd guess ~18" high.

Step up
up to 2nd stair step
3x15/leg

Back extension/Glute bridge + Airdyne

A/B 15/15x3
A: Back extension + hip extension
B: Glute bridge w/ band around knees

15lbs plate held on back for A
Empty BB for set 1 of B, 95lbs BB for sets 2-3

5 or so mins on airdyne

Airdyne

Airdyned for ~8mins
Spent like 10mins fixing the seat and tightening the arms

Airdyne

Airdyne
10mins or so warm-up
Rest 2-3 mins
5, or maybe 6 rounds of 1:00 hard, 1:00 easy
5mins or so cool down

Push press + Run/Shoulder to overhead/Toe to bar

Toes to Bar Skill Work
5 sets of 3 Strict Progressions
1 Knees to Chest
1 Knees to Arm Pits
1 Knees to Triceps
1 Knees to Elbows
1 Toes to Bar
Move through progression as far as you can in 5 sets of 3.

This really sucked

Push Press (3 Sets of 5 Working Up)
3 Sets of 5 Push Press, working up if necessary. Record highest set achieved.

125-135-145

Metcon (Time)
For Time
Run or Row 800m
Then 5 Rounds of
10 Shoulder to Overhead 115/75
10 Toes to Bar

8:54
Strained rhomboid on right side in round 3, I think

Snatch + Hang power snatch/Overhead squat/Box jump

Snatch (Work to a Heavy Double Snatch)
Take 20 Minutes to work to a heavy set of two snatches. This is not touch and go, you may reset between lifts.

145
Missed second at 150 behind

Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
3 Hang Power Snatches 115/75
5 Overhead Squats
7 Box Jumps 30/24

8 rounds

Double under + Back squat + Double under/Wall ball/KB swing

Metcon (AMRAP – Rounds)
Buy In: Mini Flight Simulator AMRAP in 3 Minutes
Rx = 1 – 2 – 3 – 4 – 5, etc Unbroken Double Unders
Rx+ = 5 – 10 – 15 – 20 – 25, etc

Hit 45, I think

Back Squat (3 sets of 5 @ 75% of 1RM)

225

Metcon (AMRAP – Reps)
Three Rounds for Reps
1 Minute Max Effort Double Unders
1 Minute Max Effort Wall Ball Shots 20/16
1 Minute Max Effort Russian Kettlebell Swings 1.5/1 pood
Rest 1 Minute

461 reps

Snatch + Clean and jerk + Snatch pulls

Snatch + hang snatch up to 150
Back offs at 135 and 140

Clean + hang clean + jerk up to 185

Deficit snatch pulls on 45lbs metal plate, triples
135-145-165-165

Pull up/Push up

Weighted vest
5 pulls ups, 30lbs
5? push ups, 30lbs
5 pull ups, 30lbs
10 push ups, 30lbs
5 pull ups, 36lbs
10 push ups, 36lbs
4 (failed 5th) pull ups, 36lbs
10 push ups, 36lbs

Back squat + Burpee/Overhead squat/Muscle up

Back Squat (1 Rep Max High Bar Back Squat)

290
Failed 300 twice, didn't try 295 (current PR)

Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 Minutes
10 Bar Facing Burpees
5 Overhead Squats 115/85
2 Muscle Ups

5 rounds + 15 reps

Airdyne

Total of ~18mins, pretty light