Warm Up: run 400m, 3 clapping push ups, 10 push ups, shoulder prehab

Strength: bench press
5-5-5+, then 1 set AMRAP @ 70% day’s weight 93lbs 5+ (7) 70% 63lb (25 reps)
superset with 4 sets, alternating
AMAP strict pull ups
AMAP srict chin ups 17 reps

Met Con: 4 rounds for time
200m run
10 kbs (53/35) (18lb kb)
16 lateral push ups (r+l=2)

Mobility: pigeon, partner forward fold

Push press: work up to tough 3 reps.
3RM 75#
2RM 85#

Main Street Pride Event 1
5 min AMRAP
Ascending ladder (1/1, 2/2, 3/3, etc) of:
Push press (55#)
Overhead kb swings (35#)
(don't know how many rounds completed)

Then 500m Row Sprint
2:03

Strict Press (Wendler)
70% - 3 reps - 115
80% - 3 reps - 135
90% - 3+ reps (As many as possible) - 155x2

7 minute AMRAP of Burpees to a 6 inch target above your max extended reach - 103

WOD1
For 12 min OTM
15 hand release pushups on the even mins,
20 air squats on the odd mins

After completing WOD1 go right into WOD 2.

WOD 2
21-15-9
Wallballs (10#)
Burpees.

Score is time to complete BOTH wods.

2 minutes of group Double Unders: (101 - not overly happy - did the first 40 strung together but the rest were sporadic)

Then, The “Gauge”

For time,
500m Row
40 Squats
30 Abmats
20 Push ups
10 Pull ups (MOD: Purple Band)

5 seconds slower than last time :( Felt faster on the rower, but I need to make up time on the squats, took way too many small breaks 5/5/10/10/5/5. Push ups were broken up 10/5/5.

Then, Rope Climbs

Did 6 climbs. Can get up in 5-6 pulls. Descent is going smoother, no horrible scars this time!

Pre-WOD: 5 X 3 Bench Press (225, 235, 245, 255, 265, 275)

8 Minute AMRAP or 100 Reps:
-Dumbbell Push UP Rows (#35/25)

Post WOD: 5 X 50 meter XPO Sled

20 min to find a heavy clean (255)

Then

6min running clock
"Grace"
30 clean and jerks (135/95#)
With remaining time AMRAP MU/Bar MU/C2B pull-ups

2:42 (135)
30 C2B

5 Rounds for Time:

Run 400m,
20 Pull-ups,
20 Push-ups,
Row 400m,
20 Squats,
20 Sit-ups

Snatch review- 15 mins.

Find 1rm- Snatch (10mins) - 55#, 10# under previous max

Then,

10min AMRAP
30 Double unders
20 Abmats
10 Power snatch 95/65 (MOD: 45)

I was feeling weird dropping to a squat under load for the snatch 1rm, not sure why. Work on Snatch balance during warm ups to get over that. Power snatches felt fine during the workout. We watched video's of our form during the wod. My set up was awful (got lazy) but the rest of it was somehow actually good.

10min AMRAP
30 Double unders
20 Abmats
10 Power snatch 95/65

I did 5 rounds and 27 double unders for this WOD.