200 KB Swing @ 16Kg
150 Goblet Squat @ 16Kg
100 Sit Ups
75 Push Ups
50 Burpess
25 Pull Ups

a) Thrusters: 2-2-2-2-2-2
75-95-105-115-5 SPx75#-5 SPx75#
b) 3 RFT: 25 WB + 25 sit ups
= 5:26
c) mini flight simulator: DU - 10-20-30-30-20-10
=3:09
d) MU transitions

30 minute AMRAP

3 bear complex @ 135#
6 lateral over the bar burpees
200 m run

21-15-9 reps for time of:

Wallball shots, 20 pound ball
KB swings, 25 pounds
Burpees

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