Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.

If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.

To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.

Keep the rest between cycle effort and bench-press constant for each couplet.

3 position Snatch - hip, mid thigh, just above knee - got to 135. I could have definitely done more - but I was in my garage, with no floor mats

3 position Clean - same locations as above - 205/225?

Deadlift with straps - worked up, got 11 reps @ 275, 3x8 @ 225

DU Practice - by 5's up to 40, stopped

Tuck Jumps & Jumping Jacks - 5 rounds, 5/20reps

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
2xHigh Jump Circle Runs
4xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffsx2)
High Jump Approach Work (7-step) and a few Fosbury Flop Takeoffs
Long Jump Approach Work (14-step) and a few Takeoffs (foot landing)
Gymnastics (Glide Kips, Pull-overs)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

20 rope climbs for time (15')
about 12:15
I did this and felt o.k. but not overly warm before going. I taped all fingers well and that was a good thing.
I was trying to really concentrate on pulling my knees up high to really use my legs as much as possible. I was trying to do 2 pretty close together on the minute, but by my 4th round of 2s I was already feeling it to be honest.
My grip was a bit tired and forearms. I was trying not so much to pull with my arms, as to grip the rope hard and then pull myself and knees up to regrip the rope with my legs and drive up that way.
Good workout. I was tired but needed to stretch out a bit and then I went upstairs to stretch and then to do the 50 calestetics movement new WOD upstairs, called "Marguerita"

Wendler Strength:

Back Squats - 5x280, 3x305, 1x335
Deadlifts - 5x365, 3x405, 1x450

Metcon:

4 Rnds: 10 Hng Sq Clns (155lbs), 15 KBs (70lbs), 20 K2E

Time - 13:48

Strength
15min to establish 1RM snatch

55, 65, 75, 80, 85(f). Could've gotten 85# - work on active shoulders.

WOD
Open 12.2
10min AMRAP
30 snatch (75/55)
30 snatch (135/75)
30 snatch (165/100)
AMRAP snatch (210/120)

Mod: 35, 55, 75, 100. 67 reps. Should've gone for RX.

Back Squat
5/3/1
275/315/350

3rds
400m Run
21 Burpee Box Jjmps

Lift
3xMax chest to bar pullups 8x8x8

Then
100 double unders
then
3 rounds of
15 burpees
15 toes to bar

10min AMRAP

5 pull-ups
7 push-ups
9 wall balls