STRENGTH
5x4
Back squat (225.225.255.285.295)
Bench (185.185.205.225.225)

WOD
"21 Jump Street" 7' AMRAP @ 76
21 burpee box jumps
Then
10 wall balls / 5 snatches, 135#

"Keel" 12' AMRAP @ 11.1
2 Bear complex, 135#
30 dubs

WOD:
For Time:
50 Double Unders
25 air squats
25 pull ups
25 push ups
25 box jumps
25 sit ups (ab mat or ghd)
50 Double Unders

14:35 RX

Skill: Hang snatch review (10 mins)

then,

21-15-9-15-21

Hang squat snatch 95/65 (MOD: 45/35#)
Ring dips (MOD: dips w/ purple band)
Toes 2 bar

21:09

First time really doing a hang squat snatch. I would've gone heavier if it was a power snatch. Did the first round at 45, but my form wasn't feeling right, so I dropped to 35 for the remainder and focused on form.

Group warm up;

Then,

“Michael”

Run 800m
50 Back extensions(or superman’s)
50 Abmat sit-ups

3 Rounds

Happy with my time. I remember from past workouts I used to be able to do 50 back extensions unbroken. Since the herniated disc, it was 20, then 5's. Time wouldn't been much better if that wasn't an issue. Hopefully I can get back there...

For time:

9 Bar Muscle-Ups (BG Pull ups)
9 Push Press 155/105#
20 Lateral Box Jumps 20″
6 Bar Muscle-Ups
6 Push Press 155/105#
20 Lateral Box Jumps 20″
3 Bar Muscle-Ups
3 Push Press 155/105#
20 Lateral Box Jumps 20″ -- 18" ( I did)

4 rounds for distance and reps:

1:00 ME Handstand Walk (for distance, not UB) (CHEST TOUCH)
2:00 ME KB Snatch + KB OHS 24/16kg (alternate hands every 5 reps)
1:00 ME TTB (HLR)
1:00 Rest

Movement Skill Training
After a good warm-up, do 5 sets of Air squats. Focus on speed while maintaining good form. Do as many reps as you can with high speed and good form. Do not do more that 15 reps per set.
Workout
Complete 5 rounds of the following as fast as you can:
1. Wall ball (5kgs/11lbs) 38 Reps
2. Air squat 15 Reps

Partner WOD

Buy in: Row 1k

5 rounds
20 Front squats (used 63# bar)
20 Pullups (used green band instead of blue because of ripped hand)

Buy out: Row 1k

Finished in about 21:50

Weightlifting
Power Snatch (40kgx3, 50kgx3, 55kgx3x6)
1 Power Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x5 KB Single-Leg Romanian Deadlifts (24kg)
3x6 Single-Leg Hip Thrusts + 15 KB Weighted Sit-ups (24kg)

Group warm up, then;

5 Rounds

400m Run

21 Deadlifts 185/130

Time 22:11