"Tabata Something Else"
Chest-to-Bar Pull-ups [12-4-3-3-2-0-2-1 = 27]
Push-ups [16-12-8-6-5-6-5-5 = 63]
Sit-ups [6-8-7-8-7-6-6-6 = 54]
Squats [17-16-14-11-11-10-13-15 = 107]

4 minutes:
Rowing (max meters)
Rest 2 minutes
4 minutes:
Max double-unders
[9:56+40 reps]

AMRAP in 10 minutes:
10 Knees-to-Elbows
10 Kettlebell Swings (53/35 lbs.) <--> 40 lbs.
20 Walking Lunges

I think I was supposed to do 5 rounds of max strict pullups first, but I was running out of time so I did 3 rounds of 20 strict pullups after extra rounds of heavier 7 rep thrusters and 30 DUs.
I did the 5 rounds in about 4:35. I wanted to go under 4 minutes but was actually tripping up quite a bit on the DUs.
I then did the same 7 thrusters and 30 DUs using 105 lbs and then 3 rounds using 110 lbs. That was heavy enough.
I was struggling to explode and do all 20 dead hang strict pullups on the 3rd round, and since I had done the rope climbs I wanted to focus on a bigger weakness of thrusters for me.
I think I should work on strict pullups more often though as my reps are not quite up to where they should be anymore.

Full weight pullups, curls with 25s, and tricep dips at hotel gym in Washington

A. Bulgarian Split Squat. 4x right leg x4; left leg x3 rest 3mins
-95,115,125,135

B. build to a 1rm wtd chin pronated
-75#.

C. For time all out
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m

rest exactly 12mins x 2
rd1: 4:16
rd2: 4:53
- area of improvement is obvious.

3x3 Jerk @ 75% (85#)
3x3 Snatch Balance - HS (65#)
3x3 Mid Hang Snatch @ 75% (65#)
2x3 Mid Hang Snatch @65% (55#)

HS Snatch from the mid hang (75#)

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x30m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
6x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
4x8 Hurdle Runs at 0.76m (1-step)
10x4+4 Hurdle Runs (0.76mx2, 0.84mx2, 0.91mx2, 1.00mx2, 1.07mx2)
3x8 Hurdles Double-Leg Jumps (0.76mx1, 0.84mx1, 0.91mx1)
8x80m Strides on Grass
Half-Tabata Hollow Rocks
Static Stretching (Cooldown)

Strength / Skill:
3x8 Weighted Strict Pull Up
Note: Pause between each rep for 5-10 seconds in each set. (Used two blue bands)

WOD - For Time (20min Cap):
- 20 Hang Cleans (#115,75#) 65#
- 20 Front Rack Barbell Lunges
- 20 Bar Facing Burpees

Note: Use same weight for cleans and lunges.

Post-WOD:
3x1Min Weighted Plank

Strength
3x5 back squat
Then ME @ 80% of 3RM

85, 105, 125, 145, 150(1)
7 reps @ 120

WOD
21-15-9
SDHP (115/75)
HSPU
DU

75, 2 mats. 9:18. DU were unbroken