"Tabata This!"

Tabata Row - Damper at 7, no monitor so counted pulls 12
Rest 1 minute
Tabata Squat - 14
Rest 1 minute
Tabata Pull-up - 8
Rest 1 minute
Tabata Push-up - 8
Rest 1 minute
Tabata Sit-up - 9

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Strength/skill

Hang Snatch (full squat)
10 Minutes To A Heavy Single

55#, failed on 55# the first attempt, but remembered to drive with hips and managed to get it twice. Kind of disappointed I didn't PR on this/sort of remember 55# being less difficult last time.

Over Head Squat
10 Minutes To A Heavy Single
3/3/3 @ 85%; 2 Minutes Rest Between Sets

50#, could have gone heavier, but couldn't figure out how to get the bar overhead in a wide grip...

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Conditioning

Jackie
For Time:
Row 1K
50 Thrusters (45lbs)
30 Pull Ups

13:21, 40# thrusters, blue + red band pull ups

Did the row last (~4:30 for 1000m, new PR!) and it was a struggle, but stayed strong through it. Kind of bummed I went 5# lighter than Rx on the thrusters, but I didn't want to die. Slow on pull-ups, but hard to go fast when you... can't pull yourself up. Overall a killer WOD, felt I put in a good effort.

15 sets every minute on the minute. 2 reps every minute
Snatches
3@95
3@115
9@135

then

3 rounds:
75 DU's
21 Push Press 75#
12 Swings 28 kg
=10:16

21-15-9
Thrusters 95/65 lbs
Pull-ups

MAX SITUPS 2min

5 rounds for time of:
50 feet of walking lunge
25 sit ups
10 push ups
Followed by 20-30 minutes of mobility work, rollers, stick, balls, bands

6:21

Pull ups & Dips with 40# vest - 5x6

4x400m

7x3 banded deadlifts

7x3 bench press

15min work on L-sit and HSPU

For time:
100 Pullups

A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
For the Push Presses, I worked to do 5 reps per set. For the weight, I did 115-135-155-155. On the fourth set, I tried for 165, but I couldn't Hang Clean the 165lb weight, so I went down to 155 again. For the Walking Lunges, I did these from a stationary spot, and used 20lb Dumbbells. For the last set, I used 22.5, and paused a few times to get through the 10 reps (as I can REALLY feel this exercise in my left hamstring!).

B.
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (5′/6′)

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

For this, I used the red band for the Pull-Ups, and forced myself to do 12 reps on the first four sets, and 13 on the last set. For Broad Jumps, I did 10 each set.

A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
For Back Squats, I focused on keeping the weight low, and really getting deep on my Squats. On my last set, I got just over 200, and I held my reps at the bottom before coming back up. For my Single-Arm Dumbbell Rows, I got up to doing a set of 10 with the 75lb Dumbbells, which I've NEVER been able to do before - this must be the result of all the Pull-Ups I've been doing (and the improvements I've had as a result!).

B.
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
For these, I was able to do two sets of the complex before dropping the bar (and doing 5 Burpees as a "penalty"). I was able to do five sets of 2 complexes and 5 Burpees, and on the last set I forced myself to do 3 sets instead.