Back squat + Power clean/Box jump/Pull up

Strength: High Bar Back Squat
5 Sets of 5

230lbs

Conditioning: 1 Minute Max Efforts
Power Cleans 135/95
Rest 1 Minute
Box Jumps 24/20
Rest 1 Minute
Pull Ups

17-27/18 (strict pull ups)

Back squat + Snatch

5RM back squat
255

Snatch singles
Hit 155 with straps
Took one shot at 170, which was a bit of a jump. Clarked it.

Airdyne

5 rounds
1:00 hard, 1:00 easy
Tried to keep it ~300watts

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

Strength: 3 Position Clean & Jerk
3 sets of 3 Position Clean and Jerk
Position 1: High Hang
Position 2: Hang from mid thigh
Position 3: Low Hang from below the knee
1 set = 3 position clean + 1 jerk

150lbs

Conditioning: 4 Rounds for Time
3 Muscle Ups
12 Russian Kettlebell Swings 1.5/1 pood
30 Double Unders

4:18

Back squat + Deadlift/Box jump

Strength: High Bar Back Squat
5 Sets of 5

225lbs

Conditioning: 21 – 15 – 9
Deadlifts 225/135 185
Box Jumps 24/20

3:56

Snatch + Clean and Jerk + Handstand walk

15 minutes to establish 1RM snatch
160lbs
Took a couple shots at 170, one or two were decent.

12 minutes to establish a 1RM of the complex:
clean pull + high hang clean + hang clean below knee + touch and go clean + jerk
180lbs

Then EMOM 5 at 85% of that 1RM
155lbs

Practiced handstand walking for ~10-15 minutes

Good morning + Sumo squat

Good mornings - sets of 10
85-95-15

Sumo back squats (toes forward, vertical shin) - sets of 10
I think 3x at 95?

Clean and jerk + Back squat

185 clean and jerk

195 clean, couldn't hit jerk

Heavy triple back squat- 250

Triples at 90% of that- 225

Back squat + Run/Push up/Sit up/Double under

Back squat - establish a 5RM

250lbs (PR for a set of 5)

Four Rounds for Time
Run 400m
10 Push Ups
15 Sit Ups
25 Double Unders

10:01

Push press + Lunge + GH raise/Back extension

Push Press
Establish 1 Rep Max

170lbs, I'm sure that's a PR

Back rack BB lunge
Triples, 165
4 or 5 sets

Some strict GH raises, back extensions

Snatch + KB swing/Run

Strength: Clean Pulls
5 sets of 3 @ 10 – 15# over 1RM Clean

225lbs

Conditioning:
15 – 12 – 9
One Arm Kettlebell Swings – Each Arm (53/35)
Run 200m

4:58

Back squat

High Bar Back Squat
5 sets of 5

215