Lunchtime WOD at Mid City:
I did a workout couplet doing usually 12 Heavy KB swings (2 pood) & then doing 6 reps each arm of presses rotating from the bottom position up to a single arm locked out position. I used the bar, 10, 20, 25, 30, 35 lbs

KB swings felt good overall. I was using very good form overall and kind of snatching it up rather than long swings.

After a lot of sets of 12 KB swings and rotating single are thruster type presses with the landmine, I did a conditioning WOD.
I did the Flight Simulator WOD:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of DUs.. ALL reps of a set must be Unbroken to count.
I went unbroken until I messed up on the last 15 set... no big deal. I completed it in about 8:45. I was conciously taking little breaks in between each set and staying calm to not miss any reps.. I wanted to see if I could go unbroken for all sets. I was using a new rope and it was a bit too long, but that made me slow down and jump a bit higher, but also not push too hard and just go slow and steady each set.

A. 6min EMOTM Power Snatch, TnG x 5 (moderate)

B1. Close grip bench press @30x1; 5,5,5,5; rest 90 sec
B2. Max CTB unbroken for 4 sets; rest 2:00

C. 20 TGU (alt arms)

A. 135
B1. 155, 155, 185, 205
B2. 21, 17, 16, 15 (69)
C. 7:36 (1.5 pood KB)

BONUS: Snatch, 3-3-3-3 (70%), Bicep/Tricep 3-3-3-3
WOD:
For Time:
100 Walking Front Rack Lunges (65/45)
*EMOM: complete 3 burpees.
6:35 Rx

Bicep curls: 40
Tricep extensions: 20

5 minute - Schwinn Rower

3x10 SLDL @ 95-135#
3x10 RDL @ 95#
3x10 SLDL off 2x10" box @ 35# KB

Then

5x4 SLDL @ 95#

Then,

Some good old fashioned bicep curls

A. 10min to work to tough Squat Clean single

B. Back Squat @ 30x1; 5,5,5; rest 3:00
+
4 Rounds (80-90%)
Row 200m
10 BB Front rack reverse lunge, 95lb
Row 200m
10 BB Front rack walking lunge, 95lb
5 ring muscle ups
rest 4:00

A. 285 (310f)
B. 195, 245, 265
+ 3:07, 3:05, 3:14, 3:04

from p90x
15m of work

5 rope climb buy in

5 rounds:

10 Push Press @ 135#
20 box jump @ 30 inches

5 rope climb cash out

5min, every :30
20 double unders

8min AMRAP
2 Power Snatch
1 Hang Power Snatch
(ended up w/ 115, focusing on form)

12min AMRAP
2 Hang Power Snatch (115#)
2 Pull Ups
Go up by 2 after each round (2,2,4,4,6,6...)
Made through 12, plus 6 HPS

dont know if I did 10 or 11 rounds
8 lunges each leg (alternate, slow and controlled for the groin tweek)
10 rev. bench
5 slow squat
10 push press with bar
20 crunch on ball.....used a 20# dumbell for 3 rounds,..finished w/ 15# last 7
3 pull up no band

Didnt take too many "breaks" but didnt try to go fast

KB Swings, Toes to Bar