I did this at the YMCA in GF:
135 lbs Hang Power Clean
135 lbs Front Squat
135 lbs Jerk
warm ups were kind of quick using:
65, 85, 105, 125 all in sets of 3 for all 3 movements. I did not warmup on the C2B as I figured they would not be too bad.

Chest to Bar Pullups
do in sets of 3, 6, 9, 12, 15
I started to break up the FS & Jerk in the round of 6 into reps of 4-5.
All C2B Pullups were unbroken.
Jerks was the hardest for me. I started to use the wrist wraps in the round of 9. That made a difference in recooperation as well as how fast I was doing my reps.
I might have shorted a few jerks, but ALL Front Squats were great ROM.
Good workout

Hit some good cleans. need to get my elbows up. my squat feels really good, still need a bit of ankle mobilization.

Now for the front rack.

Double unders are going better, def feel the rhythm going down

clean
165x1

still trying to get bw clean. i think after i get my front rack position down it i will really skyrocket.

WOD

was a bad wod. bad programming, but i just got a new kettle bell so i was wanting to use it

5RFT
deadlifts 10
kb swings 10
airdyne 10

didn't get through it all, my back was tweaking.

10 minutes of Turkish get-ups. Alternate arms each attempt..

then

“Groundhog”

14 min AMRAP
1 burpee, 1 pull-up, 1 T2B
2 burpees, 2 pull-ups, 2 T2B
3 burpees, 3 pull-ups, 3 T2B, etc…..

I did 8 rounds plus 9 burpee, 9 pull up, and 5 T2 B

A. EMOM 10 minutes
even 3 hspu
odd 4 strict pull-ups
-hspu were difficult. about 1/2 strict, the rest kip
-pull-ups easy, but felt good.

B. BTK push-press. 10-10-8-8-6-6
-95x10,115x10,135x8,145x8,155x6, 165x6
-perfect weights. difficult but doable.
-need more of this.

C. Row 3k for time
-10:40.2
-legs felt dead today. breathing was fine, just lactate in legs. 1st 1k around 3:30, then slowed considerably through middle. Last 400m pulled hard.

D. 3x10 ring row. rest 2 minutes.
-done. felt good. going forward, keep hand externally rotated throughout

Weightlifting
Power Snatch (40kgx3, 50kgx3, 55kgx3)
1 Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x5 Single-Leg Hip Thrusts
3x5 Eccentric GHRs
2 minute Abs

Finally after GBF

Finished my 3rd week of wendlers

Benchpress
3x180

WOD
20 airdyne
20 kb cleans
20 kb swings
20 airsquats
20 airdyne

AM
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
5x4 Hurdle Runs (1-step, 0.84mx1, 0.91mx2, 1.00mx2)
10x4 Hurdle Runs at 1.00m (5-step, 9 meters between hurdles)
6x150m Runs at 25-27 seconds (1-2 minutes rest)
Gymnastics (Handstands)
1 Lap of the Infield + Foam Rolling (Cooldown)

1 partner reps while the other does a Down and Back. I went with Reed. I beat him 163 to 147 total reps

Round 1
Reps: Kettlebell (I did 25)
Down and Back: Farmer Carry (45 lbs) down and back twice

Round 2
Reps: Box jump (I did 23)
DaB: Suicide with 45lbs

Round 3
Reps: Kettlebell (I did 50)
DaB: OH walking lunge (45 lbs)

Round 4
Reps: Box Jump ( I did 35)
DaB: 5 broad jumps/3 burpees

Round 5
Reps: Kettlebell (I did 30)
DaB: 4 down and back sprints

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
2x60m Strides (short rest)
4x6 Very Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (3-step)
10x50m Heel-to-Toe Runs
8xKB Throwing Sequence (4 KB Jumps + 1 KB Throw)
Gymnastics (Glide Kips & Muscle-Ups, 2x10 Strict T2B, 1 Rope Climb at 7.5 seconds)
Some Running + Static Stretching + Foam Rolling (Cooldown)

Wendler:

Back Squats - 3x215, 3x245, 3x265, 3x290, 3x305, 3x325 (DUs between last three sets - 3 x 30 = 90 reps)

Metcon:

5 Rnds: 10 Back Sq (215lbs), 10 Box Jumps (24")

Time - 12:34