3min z1

intervals:
30 sec hard +
30-60s recovery (hr below 145bpm)
- did 6 sets. rest went from 30s 1st 2 sets to closer to 60s last two. Max HR on work sets never got higher than 163 and some of the latter sets even at 158/159.

First run in about 8 months. Happy with the way if felt and aftermath. looking to start running 1-2 times per week.

105 min

WU for 15 min
MU practice for 10 min:
10 muscle up turns with purple/black band

A.
Three sets for times of:
4 Muscle-Ups > 3 jump muscle ups
8 Handstand Push-Ups > 10 kg plates
12 Chest-to-Bar Pull-Ups > not done, hand torn :/
16 Alternating Pistols > 10
40 Double-Unders
Rest 2 minutes
Results: 4.15, 4.22, 4.20

B.
Take 15-20 minutes to build to today’s 1-RM Jerk
25 35 45 50 55 60 62.5 65 x.

C.
Every 2 minutes, for 12 minutes (6 sets):
Bench Press x 3 reps (as heavy as possible)
Military bench press

D.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
25 Dumbbell Push Press (55/35 lbs)
25 Ring Dips > 15
Result: 1+50+5 = 145 reps

I read this WOD and thought it would be a nice change of pace and would work my weakness of rowing, especially repeats. MENTALLY though for me. Always glad when I finish something I want to quit.
I ended up doing 18 burpees every round.
My clock stopped at the begining of my 4th round so I just pounded it out as fast as possible to make sure I was within the 3 minutes. Then I reset the clock and that next 3 minutes of rest was back on pace.
I would say that I was getting more and more taxed each round but was able to be pretty fresh for each start, but I was getting more winded and taxed at the end of each round.
I stretched a little bit, for about 5-6 minutes and then went home to facetime the kids.
I am tired and worn out a bit.
I worked late into the night sanding the kids' bedroom ceiling. I will clean up tonight and may have to retouch up the ceiling in a few spots and then of course resand, but it's getting close to done.

2000 meter row for time.

For quality and minimum rest, complete as many rounds as required in 10 minutes of:
20 squats
10 pull-ups
10 push-ups
5 muscle-ups with toes touching the floor

Strength

Kipping hspu

*Worked on handstand balance for the most part
*can't do a push up yet!

WOD

21-15-9
Hspu
Toes to Bar
Kb swings
Then 50 pull ups after wod is done. Or 15 muscle ups

*did 6 second handstand holds followed by 21-15-9 regular pushups
*knees to elbow
*used 25lb kettle bell
*did about 30 pull ups with blue band

15 mins OTMEM
5 x GTOH - 50kg
Remaining Min
Wall BAlls
Count Walls Balls Only

(15 per min)

A. BTk Jerk every 90 seconds. doubles and singles
185x2,195x2,205x2,215x1,225x1,235x1,245x1,255x1 (ugly with a bit of press out)

B.
1 power snatch(135)
10 hspu
2 power snatch
9 hspu
3 power snatch
8 hspu...
-27:20. went to piked hspu at 6. snatch were all singles. no fails but should have went with lighter weight to move faster.

EMOM8
2 Front Squat

Flight simulator
Double Unders
5-10-15- etc -40-45-50-45-40-back to 5
Did as many double unders as I could until clock hit 10 min time cap. I think I got at least 4 in a row.

+

200m Farmers Walk 24/16kg (used 25# DB)
20 burpees (did about 30 since it was a partner workout)
3 rounds (almost finished, but clock hit 15 min time cap)