I read this short WOD, that had a nice mix and I hadn't done any of these movements in a while so I was beat up and sore and it seemed like a good idea to concentrate on a little diversity and more gymnastics based movements.
MU: 5-4-3-2-1
Pistols: 20-18-16-14-12
HSPU: 5-4-3-2-1

This was short - I did this in about 7:10
The pistols is where all the time was... everything else was unbroken. I was thinking of doing double this WOD so 10-8-6-4-2 (next time)

A few minutes after the WOD I did another couplet of:
5 rounds increasing in weight each round of:
10 KB Swings (30,37,45,50,55 lbs)
10 Box jumps 24") - IMMEDIATELY after the KB Swings.
Felt good. I went home after stretching and did some home stuff, showered and tried to get ready by getting paint samles, etc. for the weekend.
Still kind of beat up and sore. My body needs a really long nights sleep and a a day off. This weekend will be nice.

"
A. Strict HSPU practice 10 min 3x2 (10 rep mastery template)
-felt good.

B. BTK Jerk - singles
-185,215,215,225,235. stopped. no energy or explosiveness today.

C. 5rds of 7 sets
Bear Complex
-40kg (88), 50kg (110) , 52.2kg (115), 60kg (132#)
-pressing portion of complex was the most difficult. really like the front and back pressing combo.

D. single arm kb farmer's carry
-90#. down and back. love these.

-not sure if yesterdays running took it out of me, but might want to think about switching Friday's slow lifts - squat/dl to Thurs, and more explosive stuff Friday.

Strength
10min to build to heavy PP from ground

110 (PR). Almost got 115. May have been able to get it if I had more time.

WOD
3 rounds
Against a 5min clock
Run 600m
Then AMRAP
10 PP (115/75)
10 Pull-ups
Rest 3 min

RX. 5+1

Warm uP drill:

3 rounds:
20 - hand stand -shoulder taps
10 - toes2bar
5 - strict ring dips

800m run
50 wall balls
40 sit ups
30 push ups
20 chest2bar
10 kettlebell swings
250m row

DL 1.5 BW (205 lbs)
Bench Press BW (135 lbs)
Cleans .75 BW (Full Squat Cleans) (100 lbs)
This was the first time I did Linda doing full squat cleans not hang power cleans
MUCH harder
I was floored after this one. I went out kind of slow and steady, but this one caught up to me faster than I would have thought.
I did all DL and Bench sets unbroken.
Cleans I did like this:
10 (4,4,2), 9 (4,3,2), 8 (3,3,2), 7 (3,2,2), 6 (4,2), 5 (3,2), 4 all unbroken from here on down.
Funny I was actually cramping and tight in my calves.
GREAT workout and I was prretty zapped after this. I stretched for a while, went home and tried to relax, eat a good dinner, shower and relax. Woke up early and did some scrapping of the closet.

A. 6 sets Clean Complex
High hang squat clean+hang squat clean+squat clean+push press
High hang squat clean+hang squat clean+squat clean+push jerk
High hang squat clean+hang squat clean+squat clean+split jerk
*Build and do not drop or pause the bar
B. FT
30 Burpee MUs

A. 115, 135, 155, 175, 185, 205
B. 7:50

Skill: Push press

Push press 3-3-3-3-3 (went up to 85#, but jerked a couple of them so I stopped there)

then,

13-11-9-7-5-3-1
Buy In: 50 Double Unders
Wallballs 20/14
Pull ups (MOD: mix of pull ups and purple band)
Cash Out: 50 Double Unders

Did 1st 50 du's unbroken. Tried to do 3-5 pull ups each round.

Pre-WOD:
-Find 1 round max Back Squat 175# PR
-Find 1 round max Clean and Jerk 125# clean 115# jerk

WOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks 75#

*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

Scoring Chart:

Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+
Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+

Post: 1 attempt max time Plank

Track & Field
4 Laps of the Infield + Dynamic Stretching
10x6 Low Hurdles Alternating Single-Leg Jumps
6x50m Heel-to-Toe Runs
6xDecuple Jumps
8xPentuple Jumps
10xCompetition style Triple Jump
3x(10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint)
3x30m Easy low knee run + 30m Fast high knee sprint
3xBand Resisted High Knees and Low Knees (timed intervals)
Foam Rolling

Baseline Workout Benchmark:
- 500M Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups [few strict, mostly at beginning]

Post:
- Re-did Crossfit Test #1: 140 pound bench press (PR) * 24 pull-ups
- 5 strict press at 75 pounds
- 5 chained muscle-ups
- 5 strict press at 75 pounds

Comments:
Squats were surprisingly tough after the row. Kept a 2:05-2:08 pace the whole row - good pace for me, and starting getting tough at the end. Struggled with the last few strict press