3min z1

intervals:
30 sec hard +
30-60s recovery (hr below 145bpm)
- did 6 sets. rest went from 30s 1st 2 sets to closer to 60s last two. Max HR on work sets never got higher than 163 and some of the latter sets even at 158/159.

First run in about 8 months. Happy with the way if felt and aftermath. looking to start running 1-2 times per week.

I read this WOD and thought it would be a nice change of pace and would work my weakness of rowing, especially repeats. MENTALLY though for me. Always glad when I finish something I want to quit.
I ended up doing 18 burpees every round.
My clock stopped at the begining of my 4th round so I just pounded it out as fast as possible to make sure I was within the 3 minutes. Then I reset the clock and that next 3 minutes of rest was back on pace.
I would say that I was getting more and more taxed each round but was able to be pretty fresh for each start, but I was getting more winded and taxed at the end of each round.
I stretched a little bit, for about 5-6 minutes and then went home to facetime the kids.
I am tired and worn out a bit.
I worked late into the night sanding the kids' bedroom ceiling. I will clean up tonight and may have to retouch up the ceiling in a few spots and then of course resand, but it's getting close to done.

Strength

Kipping hspu

*Worked on handstand balance for the most part
*can't do a push up yet!

WOD

21-15-9
Hspu
Toes to Bar
Kb swings
Then 50 pull ups after wod is done. Or 15 muscle ups

*did 6 second handstand holds followed by 21-15-9 regular pushups
*knees to elbow
*used 25lb kettle bell
*did about 30 pull ups with blue band

15 mins OTMEM
5 x GTOH - 50kg
Remaining Min
Wall BAlls
Count Walls Balls Only

(15 per min)

A. BTk Jerk every 90 seconds. doubles and singles
185x2,195x2,205x2,215x1,225x1,235x1,245x1,255x1 (ugly with a bit of press out)

B.
1 power snatch(135)
10 hspu
2 power snatch
9 hspu
3 power snatch
8 hspu...
-27:20. went to piked hspu at 6. snatch were all singles. no fails but should have went with lighter weight to move faster.

Flight simulator
Double Unders
5-10-15- etc -40-45-50-45-40-back to 5
Did as many double unders as I could until clock hit 10 min time cap. I think I got at least 4 in a row.

+

200m Farmers Walk 24/16kg (used 25# DB)
20 burpees (did about 30 since it was a partner workout)
3 rounds (almost finished, but clock hit 15 min time cap)

For time:
400m run
10 Squat Clean & Jerk 95#
400m run
8 C&J 115#
400m run
6 C&J 135#
400m run
4 C&J 155#
400m run
2 C&J 185#

17:21

Warmup front squats
2-2-2-2-2 front squat 255#

14 EMOM
(Even) 5 push press (135#) from ground
(Odd) 5 PWR Cleans (135)

A. emom 12 min: 7 front squat moderate weight, 5 strict CTB (odd)
-used 115#. quick reps.

B. 8 sets: 2 Hang Clean (switched from snatch because left wrist was bothering me supporting weight overhead)
-198, 209, 220 -> thumb and shoulder started bugging me on 2nd rep, so only singles after->231, 231,231, 242,242 (110kg).
- felt ok (except for thumb) for first time doing heavy cleans in a while.

C. amrap 15 (85%-150-170b/m): 2:30 airdyne, 12 DB snatch, 12 no push up burpee box jump (24")
- 3rds + 40s on airdyne. HR consistently in zone. spike close to 170 on npubbj. airdyne & snatch around 155-160.
-felt good.

Strength
15min to find:
5RM thruster (hice con 60kg)
3RM clean + Front squat + jerk (hice con 70kg)
1RM clean + front squat +jerk or squat clean & jerk (hice con 80kg)
WOD
AMRAP 13
30 burpee to target (hice burpee full extension over the bar)
30 thruster 40kg
20 burpee to target
20 thruster 60 kg
10 burpee to target
10 thruster 75kg
5 burpee to target
max rep thruster 85kg
(hice 11 thruster con 60 kg, 91reps)