Warmup
KB Complex
30s each: Russian KBS, American KBS, goblet squat, alt one arm KBS, push press. Light KB (35/26)

Strength
12min EMOM
1 deadlift + 1 hang clean (power or squat)
85 (2), 85 (2), 95 (2), 95 (2), 105, 105, 105, 115, 115, 120, 120, 120 (PR)
Worked on fast elbows.

WOD
5RFT
21 Sit-ups
15 Box jump overs (24/20)
9 Power snatch (115/75)

65#. 13:26. Snatches felt good - much better than before at that weight.

20 minutes:

10 pull-up
20 push-up
30 squat
15 pull-up
30 push-up
45 squat
20 pull-up
40 push-up
60 squat
25 pull-up
50 push-up
75 squat

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x6 Low Hurdles Alternating Single-Leg Jumps (1-step)
6x4 Low Hurdles Long Jump Takeoffs (3-step)
3x4 Low Hurdles Long Jump Takeoffs (5-step)
10x8 Very Low Hurdles Alternating-Leg Bounding
4x150m Runs at 70% (short rest)
Gymnastics (Glide Kips, Handstands, 10-5-4-3-2-10 Weighted Ring Dips BW, 10kg, 15kg, 20kg, 25kg, BW)
1 Lap of the Infield + Static STretching (Cooldown)

Finally back into the house about to start school Monday.

Fasted the entire day, shopped for groceries, cleaned, then worked out! I NEED MOBILITY!

Deadlift
Front Squat

2x10 Shoulder Dislocate
10-1 Dip Ladder
10-1 Push Up Ladder

then
7x (2-3-5 Bench Press) rest 10-15 seconds between 2-3-5, and longer between clusters
1 set at 225
2nd set went down to 205 on the 5 rep
3rd set at 205
remaining sets at 185, although the 10-15s got stretched a bit as it got to the last cluster

4x (6-1) Pull-Up - multiple grips

Bulgarian Bag 1/2 moons

20# - 20 (10 each site)
35# - 16, 14, 12

4 Plate Sled Push (not sprints) 6 down and backs all high bar, 4 down and back drags with 4 plates

Skill:
Snatch
E2MO2M 16: (hice con 35kg)
SDHP con agarre de snatch
Hang power snatch
Hang Squat Snatch
Squat snatch
Strength: 10 min. to find 5RM Back squat (90 kg, pero bajando bien fue con 80kg)
WOD:
1000m row (hice con resistencia 6 en 3:41)

A. emom - 12mins
odd - PS TnG x 3 start at 55-60% of 1rm add per set (115, 135, 155)
even - ring push up x 10
B. emom - 12mins
odd - 5-7 push press TnG 115/75#
even - 7-9 T2B
C. emom - 12mins
odd - DL TnG x 5-7 155/105#
even - box jump 24/20" sd x 12
+
4 min cap
5 rounds for time
8 clean and jerks 95/65#
35 DU

Notes:
- build per set for PS
- focus on breathing during the PP and T2B
- heart rate up focus on breathing
- do not hold back on 5rnds test it

Metcon 1:

4 Rnds: 100 ft Sled Push (300lbs), 10 T2B, 10 Pullups

Time - 11:44

Metcon 2:

4 Rnds: 100ft Walking lunges (45lbs), 20 Superman Ext, 200ft Farmers Walk (75lbs DBs each hand)

Time - NT

Lunchtime WOD at Mid City Gym
I did snatch practice with the following WOD:
Every 2 minutes do 3 squat snatches for 4 rounds
(I used 115 lbs for all 4 rounds. Felt pretty good overall. I actually could go heavier now, but still not exploding enough, and I'm not pulling myself under the bar enough. When I pull the bar into my hip and explode up the bar really moves a lot better.)

After a couple minutes I did a 10 Min. AMRAP of:
9 OHS using 120 lbs (I used wrist wraps)
2 MU (I did bar MUs)
This was supposed to be a 10 minute AMRAP, but I decided to try to do 8 rounds as fast as possible... and when I looked after 7 rounds it was already more than 10 minutes so I decided to just do 8 rounds and see how long that would take me. I did it in about 13:30
Good WOD overall.

WOD: 10 rounds for time:
- 10 KB Swings (#53/35)
- 8 Ring Push Ups
- 6 Toes to Bar
- 4 Box Jumps (30"/24")
- 2 Bar Muscle Ups (mod: 5 ring dips)

Post:
1000 Row
or
500 meter row for time (1:40)

Missed the 20Min cap by 1:15. RX aside from 30" Box Jumps and Bar Muscle Ups. 24" box big personal progress, and bar muscle up just a matter of technique, strength is there! They are in my crosshairs!