6' Tabata of Alternating Double Unders and Pushups

Count total reps

180*

*4.5 rounds, quit after 5th rd of DUs with headache

5min, EMOM
3 DL
3 Hang Power Clean
3 Push Press
135#

5min, EMOM
3 Back Squat
3 OHS
135#

9-7-5
Weighted ring pull ups (1pd kb)
KB Swings 2pd

2 500m row sprints

50 double unders

400m jog

strength
4-4-3-3-2-2-1 back squat
90kg - 100kg - 110kg - 120kg(failed)

skill
snatch pulls and full snatch + clean&(split)jerk

workout
21-15-9 reps for time of:
handstand pushups
ring dips
pushups

muscle fatigue throughout !!

-then-

as many reps as possible in 5 minutes of:
strict toes to bar

42 reps

3.5 miles with a pack in about an hour

Added in some pushups, pullups, etc.

Skill
Snatch and Snatch Pulls + C&J (split)
5min AMRAP of: Strict T2B - 35
4X8 Weighted Pullups 10kg (60s rest)
Kipped the last two reps. Next time I am going strict.

Strength
4-4-3-3-2-2-1
85kg - 95kg - 105kg - 115kg

WOD
For time:
100 Pushups
Couldn't do anything else with my neck injury.

For Thursday:
BB Gymnastics

1) Snatch:
5X1 @ 80%, 155
3X1 @ 90%, 170
2X1 @ 95%, 180
8X1 @ 70%, 135
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

2) Clean & Jerk:
5X1 @ 80%, 230
3X1 @ 90%, 255
2X1 @ 95%, 275
8X1 @ 70%, 205
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

3 rounds for time of:

12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups (lower muscle up reps?)
7 Deadlifts 315/225#

I went to my Aunt's really snooty gym. I did an assortment of things, including squats, bench, and DL.

Power Snatch- 15 Minutes to work up to
a Heavy Snatch

For time: Start with 4 Burpees & do 4 @ the top of every minute.
20 Thruster
20 SDLHP
20 Push Jerk
20 O/H Squat
20 Front Squat
(95/65#)

Death by:
-Goblet Squat
- Weighted Sit Up
(1 minute Break)
Death by:
- Pull Up
- Push Up

Pre-WOD: 7X
1 Power Clean + 2 Front Squat
OR
1 Squat Clean + 1 Front Squat

WOD
15min AMRAP
10 Push Ups
20 KB Weighted Walking Lunges
30 II Unders

5+2 lunges