Two sets of 5 snatch reps
No power snatch

Back squat 1 RM, then 3 sets with 75%, choose reps

5 rounds
3 deadlifts #315
max HSPU

11, 10, 6, 10, 6

3 rounds
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

I started with a decent warm up with the jump rope and the rings
I was at my friends gym and showing him some moves.
We ended up doing 8 rounds (with 40 lb DBs) of 5 DL, 5 power cleans, 5 PP all on the minute, usually done in a bout 18 secs or so. Good pace and all movements felt fine.
We did some burpee pullups (3 sets of about 12-15) and some HSPUs
We did a bunch of pullups, and then I found the olympic lifting station... they had bumper plates!!
I did some FS, then did a bunch of C&J in something like: 95 lbs x 10, 115 lbs x 8, 135 lbs x 6, 145 lbs x 4, 3 sets of squat cleans 155 lbs x 4. Stretched out and went home.. TOO MUCH STUFF

Helen

3 Rounds for time
400m Run
21 KB swings 1.5 pood
12 Pull ups

20 Min AMRAP... due to Rain, changed from 5 Rounds timed

Legion Run
13 dead lifts (185/135)
5 wall walks

Back Squat

2x5 tempo
5000, 60, 70%

2x5, no given tempo

75,80%

7 minute AMRAP:

-Burpees

10 rounds for time of:
15 ft Rope Climb, 1 ascent( or monkey walk)
95 pound Back squat, 30 reps
65/135 pound barbells Farmer carry, 10 meters