3 sets:
10 American Swing tough
Row 90 sec @ 90%
rest walk 2 min
SCORE: 465m, 444m, 411m

+

3 sets:
15 burpees AFAP
Row 90 sec @ 90%
rest walk 2 min
SCORE: 420m, 390m, 393m

+

Side Bridges - 30 sec/side x 3/side

Notes:
- add weight per set if you can for swings
- same pace EVERY set for row repeats - 6 of them!
- tummy braced for bridge, shoulder packed

Partner WOD

50 DL (315) (one at each end)
100 Box Jump (24)
100 Med ball sit-ups (interlock feet)
100 Pushups

Alternating between Cleans and situps:
10,9,8,7,6,5,4,3,2,1 Double DB Clean 49.5 lb each hand
2,4,6,8,10,12,14,16,18,20 AbMat Situps

Weight before workout:180.6
Weight after workout: 177.8 (with shirt on) 177.0 (with shirt off)
It was humid...

Afterwards
Did two 30 sec L-hangs
Did some handstand work
Did 20 tire situps

AM
Skill
Hang Power Snatch Double - 50kg
Hang Power Clean & Jerk - 70kg

Strength
3x5 Snatch Grip Romanian Deadlift
(40kg - 50kg - 60kg)
4x4 Strict Weighted Pullups
(BW - 10kg - 20kg - 30kg)

Midline
Half Tabata Plank Hold (with extended arms)

PM
Sprinting/Running
Dynamic Stretching + Some Jumping Rope + 1000m Run (Warm-up)
8x40m Sprinting Drills (high kneesx2, butt kicksx2, skipsx2, straight leg boundsx2)
Some light accelerations
3x6 Explosive Pushups
500m Run + Some Jumping Rope (Cooldown)

Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep
*Sets 1-3 – 115
*Sets 4-6 – 135
*Sets 7-9 – 155
*Sets 10-12 – 180
*Sets 13-15 – 195 (f)
B.
Three sets of:
Snatch High Pull x 1.1.1 @ 205
(rest 5-10 seconds between singles)
Rest 2 minutes
C.
Four sets of:
Front Squat x 5 reps @ 41X1 @ 225#
Rest 3 minutes
D.
Three sets of:
5 Muscle-Up Transitions
14 Alternating Reverse Lunges with 32/24 kg KBs
21 Sit-Ups
Run 400 Meters
Rest 3 minutes
18:30

a) split jerk up to 145#
b) FS: 5×115#, 5×145#, 5×165#
c) Wed Comp WOD: 14:02
600m run, 25 thrusters (85#)
600m run, 25 BJs
600m run, 25 pull ups

Squat snatch 1x3 @75%, 4x2 @80% (75, 80#)
Jerk 1x3 @ 75%, 4x2 @80% (110, 120#)
1x20 back squat @ 110#
Clean pulls 4x3 @100% (150#)

12min AMRAP
10 burpees
25 II unders

10+2

AM
Skill
Power Snatch Doubles from Blocks - 40kg, 50kg
Power Clean from Blocks & 3 Push Presses - 50kg, 60kg
Power Clean from Blocks & Push Press - 70kg

Strength
3x3 Lunges (Back Rack)
(60kg - 65kg - 70kg)
3x5 Romanian Deadlifts
(65kg - 75kg - 85kg)

Midline/Accessory
3x10 KB Weighted Situps + 10 Russian Hard-Style KB Swings (24kg)

PM
Sprinting/Running
Dynamic Stretching + Some Jumping Rope + 1000m Run (Warm-up)
3x3 Medicine Ball Kneeling Chest Throws (8kg)
5x150m Hill Runs (Walk back as rest)
(26.40 seconds, 27.50 seconds, 26.81 seconds, 26.22 seconds, 26.30 seconds)
Lots of walking + static stretching (Cooldown)

A. paused HPS - 1,1,1; rest 1 min - form over load (SCORE: 135)
B. paused HPS - 1,1,1; rest 2 min - loading sets (SCORE: 155)
C. paused HPS - 1,1,1; rest 3 min - go for it (SCORE: 185)
D. PS TnG emom - 70% 1RM x 3 - 15 min (SCORE: 155)

+

3 rds for time:
25 KBS 2/1.5 pd
25 burpees
SCORE: 8:09

Notes:
- practice vertical jumps, broad jumps and reverse shot to get hips open before PS
- post video of KBS/burpee tester
- pause at just below knee cap, think hip speed and force into ground more than speed under bar

A. Clean off high blocks - build to a tough-ish single in 12 min (SCORE: 225)
B1. FS @ 30X1; 3-4 tough x 5; rest 20 sec (SCORE: 275, 295, 305, 305, 305)
B2. AMRAP COVP chin ups; rest 4 min (SCORE: 21, 21, 22, 20, 19)
C. AMRAP jump switch lunges in 40 sec; rest 60 sec x 3 (SCORE: 39, 37, 37)

Notes:
- form over load on clean - ride down if pulled high
- all sets working sets for FS so warm up appropriately - compare opening weight to last week's BS weight - should be close to 85% of that
- go for it on chin ups, if you are hanging on bar, you can do more
- knee SLIGHTLY kisses ground on lunges, keep feet same distance apart