Five rounds for time of:
Underwater swim 25 yards
50 Squats
You can't swim at all above the water.. whenever you pop up you must not continue on horizontally. Pop back down and continue.. take as many stops as required and as much time as required.
For me the most time by far was spent on the air squats. I was taking a couple stops per length only for a couple seconds.. so each swim didn't varry too much, probably by less than 10 secs. per round for the swims... plus the swims are really short. The air squats were taxing though.
I did a bunch of warmups and Rowed a 500 in about 1:56.. that felt really good.. I was not really taxed at all on my upper body. mostly felt it in my hips.

Warm up
Run 400m

2x
8 Hip Extentions
10 Walking lunges + Samson
10 HR Push-ups

Mobility
-Hamstrings
-Hip/Squat Prep
-Shoulders

Squat Clean Review

WOD

600m Row #10 Damper
50 KB Swings 53#
40 Pull-ups
30 Bar Facing Burpees
20 Squat Cleans 95#
100ft OH Walking Lunges 45#

This was vicious... i have been un able to go as much lately and this was my welcome back. No forearms left after this. Good to be back though.

Time 22:44

30 clean and jerks 95lb

Warm-up
500m Row

Squat Work with Bar

Back Squat - 255, failed on 275
Strict Press - 155, failed on 165
Dead Lift - 305, failed on 315

Total 715

I was happy with strict press... I really wanted 275 on back squat and my PR on deadlift is 315... dont know what the issue was there other then coach was adjusting my form a bit.

Cool Down
250m Row

3 Rounds For Time:

7 Around The Worlds #105
11 Box Jumps 24"
15 Ring Dips

14:44

150 Kettlebell Snatches for time @ 24kg/16kg.

*These are total reps for both arms. Each time you break, accumulate 5 push ups. Push ups are done after the workout. Putting the KB down or holding the KB in any position other than the overhead rack is considered a break.

**Compare to 121611.

Beginner: Scale movements and load as necessary.
Advanced: Complete the workout unbroken.

Result - 9:16minutes Unbroken, 12KG Kettlebell

Skill focus - Snatch:
Spend about 10 minutes on the following areas for mobility to prep for the workout:-
Hip/Knee External Rotation
Shoulder Internal Rotation
Overhead Position

Upon completing the mobility drills, spend another 10 minutes working on Snatch skill warm-ups:
First Pull 10-15 reps
Second Pull 10-15 reps
Second Pull + High Pull 10-15 reps
Snatch Balance 10-15 reps
Snatch 10-15 reps

then:-

In 15 minutes, complete as many reps as possible of:
3 Power Snatches @ 45kg/30kg
15 Double Unders

**Compare to 021512.

Beginner: Scale movements and load as necessary.
Advanced: Power Snatches @ 60kg/40kg.

Result:- 9R (20KG, Skips x3)

Sprint Intervals:

10 x 100m - reps 1 thru 4 done in the 15s, reps 5 thru 10 - 14.75, 14.52, 14.31, 14.03, 14.43, 14.23
4x60m (flying start) - 7.9, 7.75, 7.62, 7.47 (best times in months!!)

Warmed up with pull ups and stretching then an impromptu Annie with the coach and a few other guys. I went modified - 10 double unders each time, 30/20/10 situps. Time of 6.30.
Got the double unders! ugly as anything and about half were very bad, no continuous, but getting the rhythm and this was a big leap forward.

Strength portion -
3 RM Bench Press - 155#

Main WOD - Morrison
14# Wall balls, 20" Box jump, 16KG kettlebell swings (Russian)
50/40/30/20/10
Time cap of 30 mins
26:30

Bench Press:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon:
For time (15min. cap):
- 100 double unders
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips
--- pull-ups
- 100 double unders

Bench: 225(5), 245(5), 275(5)
Metcon: made it to the round of 10s. Completed two statiosn (sit-ups) before time expired. Finished WOD at 15:40. I have got to get better at the kipping pullups. Will be applying more practice to getting the rythym down and consistent.