75 RFT
Power Snatch

Abs
1 min of each:
Hollow body rocks
Sit ups
V ups
Sit ups
Tuck ups
Sit Ups

5 RFT
10 sec L Hang
20 Mountain Climbers
30 double unders
8:30

Afterwards did open gym and got my first one handed handstand!

2000m row 6:57 go to 7 damper

375# Back Squat x 8
165# Press x 8
449.5# Dead lift x 8 go to 455#
230.5# Bench Press x 9 Go to 234.5#

PL/PS/SU routine

15 mins
800m row
50 Situps
75 Wall Balls @ 20
80 Swings @ 24

15 Minute AMRAP

4 Thrusters #95
15 Box Jumps 24"
9 Pull-ups

Unbroken Muscle Ups

METCON

Run 400m

5 rounds of:
5 x power clean @ 60kg
10 x HR Pushup
15 x Airsquat

Run another 400m

3 rounds of:
5 x power clean @ 60kg
10 x HR Pushup
15 x Airsquat

A1. Front Squat 3×6-8; A2. Pullup 3×3-5 (add weight if needed)
-Max 135 1x6 Blue band

B: 16 minutes, on the minute: even – 5 pullups, odd – 10-15 wallballs
Green band. 16lb wall ball

4 X 600meters at an uptempo pace with a 100m recovery jog.

A1: 4×3 push jerk; A2: Wall ankle mob 4×8/side
4X3 at 95. 1 rep max at 100. Power cleaning off the floor

B: 6 min AMRAP: 8 v-ups, 8 power cleans
At 75 pounds