A: snatch 3x3+1x1
B1: Back squat 3x5
B2: Strict pull ups 3x10

A: Bench press 3set
B: Shoulder press 3x5
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Seated rows 3set
F: Rope triceps push downs 2set

40 min partner workout:

You go, I go:

10 rounds
15/10 cal row
12 DB deadlifts 45/30 lb
9 DB hang power cleans 45/30 lb
6 DB push presses 45/30 lb

into

100/80 cal bike

Remaining time amrap:

16 T2B
16 HSPU
16 DB thrusters
16 Burpee pull ups

AM: 40 min
60 s. run/60 s. walk
5.8 km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 2x2

2.Conditioning
WORKOUT 5, row progression
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.4
Round 2: 2.09.7

3.Accessory
A. 4 sets:
8 shoulder press - 25 25 27 27 kg

B. Tabata bicep curls - 12 reps, 10 kg barbell

135 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Conditioning
PK2 - VK1
For 40 min:
10 min bike
10 min row
HR: 143/166

Distance 4.66 mi run

Duration 0:47:58
Average Pace 10:18 / mi
Average Speed 5.83 mph

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

WRK(25)
WRK 10:00 REST 4:00 WRK 10:00
8 reverse lunge w/curl
16 alternating sit ups
24 dumbbell hopovers
16 russian twist(2ct)
8 bridged press to fly(lying on your back, hips up, press db's up together over chest, fly out at the top, back in and bring db's down together)

Finisher
15 arm circles forward
15 arm circles backward
1:00 butterfly stretch

4 x 200m
Rest 5min btw sets

Then

4 x 50m Sprint
Rest 2-3min btw sets

Accessory:

10 - 20 Sumo Kettlebell Swing@heavy
15 - 20 Leg raise@Bench

...then Deload Cycle

Woops I really can't remember what I did this fine day. Why on earth would I not write it down immediately? Because we don't have our iPhone app quite yet.