Lifting
Hang Power Snatch (40kgx3x3, 50kgx2x3)
Hang Clean & Paused Front Squats (50kgx3+3, 60kgx2+3, 70kgx1+2)
5x1 Hang Clean & 2 Paused Front Squats (75kg)
3x10 KB Swings (24kg)
6x3 Explosive Pushups (30-60s rest)
3x10 Russian Twists (10kg)
30 seconds Side Plank Hold (1xeach side)

For Time

50 TTB
50 Parllette Push Ups
50 WB
50 Push Press - 135#

Strength- Dynamic Deadlift
1) Deadlift- 12×1 @40% bar weight + ~30% band tension
70 Bar + Purple
2a) Pause Front Squat- 4×6 @ 70
2b) S/L KB DL- 3×8 (e/s) @ 26

Met-Con
6 Hang Cleans (135/93) @ 65
10 HR Push-Ups
-10min AMRAP-

5 Rounds + 5 Reps

10rds
3 Deadlift 315#
5 burpee box jump
100m sprint
1min rest

Pre-WOD
• 1 mile run

WOD - 3 rounds (21,15,9)
• Thrusters - 90 lbs
• Pull-ups

Post-WOD
• 100 sit-ups
• 1 mile run

23 Deadlifts 155#
23 Handstand push-ups
23 Back squats 155# (from the floor)
23 Burpees
23 Ground to overhead 155#

21 Thrusters 95#
21 Bar facing burpees
18 Thrusters 95#
18 Bar facing burpees
15 Thrusters 95#
15 Bar facing burpees
12 Thrusters 95#
12 Bar facing burpees
9 Thrusters 95#
9 Bar facing burpees
6 Thrusters 95#
6 Bar facing burpees
3 Thrusters 95#
3 Bar facing burpees
21 Thrusters 95#
21 Bar facing burpees

I read this short WOD, that had a nice mix and I hadn't done any of these movements in a while so I was beat up and sore and it seemed like a good idea to concentrate on a little diversity and more gymnastics based movements.
MU: 5-4-3-2-1
Pistols: 20-18-16-14-12
HSPU: 5-4-3-2-1

This was short - I did this in about 7:10
The pistols is where all the time was... everything else was unbroken. I was thinking of doing double this WOD so 10-8-6-4-2 (next time)

A few minutes after the WOD I did another couplet of:
5 rounds increasing in weight each round of:
10 KB Swings (30,37,45,50,55 lbs)
10 Box jumps 24") - IMMEDIATELY after the KB Swings.
Felt good. I went home after stretching and did some home stuff, showered and tried to get ready by getting paint samles, etc. for the weekend.
Still kind of beat up and sore. My body needs a really long nights sleep and a a day off. This weekend will be nice.

"
A. Strict HSPU practice 10 min 3x2 (10 rep mastery template)
-felt good.

B. BTK Jerk - singles
-185,215,215,225,235. stopped. no energy or explosiveness today.

C. 5rds of 7 sets
Bear Complex
-40kg (88), 50kg (110) , 52.2kg (115), 60kg (132#)
-pressing portion of complex was the most difficult. really like the front and back pressing combo.

D. single arm kb farmer's carry
-90#. down and back. love these.

-not sure if yesterdays running took it out of me, but might want to think about switching Friday's slow lifts - squat/dl to Thurs, and more explosive stuff Friday.

Strength
10min to build to heavy PP from ground

110 (PR). Almost got 115. May have been able to get it if I had more time.

WOD
3 rounds
Against a 5min clock
Run 600m
Then AMRAP
10 PP (115/75)
10 Pull-ups
Rest 3 min

RX. 5+1