For time 4 rds

12 Power snatch 35/25kg
15 TTB
Run 400m

M/ 39/ 135 lbs/ 5'-6"
As Rx: 3:08
I probably could have gone a little bit faster. I did all PUs unbroken and butterfly. I did the first set of HSPUs in 15+6, second set in 12+3 and the last set 8+1. I started to Kip on the HSPUs after about 6 or 8 on the second set. I went to them just to allow me to keep pushing the pace.
I was pretty winded and upper body was a bit tight and spent, but not that bad.
POST WOD:
I started doing box jumps for about 15 reps on 24"
Then I started to make them into High Box Jumps WITH rebounding until I got the height ot about 36" then I started doing just singles.
After my second round of box jumps I started doing couplets of: Box Jumps and then right into KB (in my case dumbell) swings overhead. I was using a 45 lb to start then continuously used the 60 lb dumbell. After I switched to the 60 lb DB, then I changed and made it a triplet of:
8-10 Box Jumps, 8-10 DB swings (60 lbs), DUs (about 30-40)
I would take a couple minutes break between rounds.
I think I did PR on the Box Jumps to a height of about: 44" I was jumping well and with confidence.

5 rounds
15 double unders
15 BF sit-ups

M/ 39/ 135 lbs/ 5'-6"
I did a quick lunchtime WOD of Snatch balance mostly.
Did a quick warm up and then started on Snatch Balance.
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
115 x 5
125 x 4
135 x 4
145 x 2 (fail) - went into 115 for 2 to finish off.
I did 3 sets of 20 DUs + 5 burpee pullups super fast to burn things out
A bit of a stretch, shower and back to work.

Deload Week
Back Squat
5 @ 40%, 50#
5 @ 50%, 60#
5 @ 60% of 90% 1RM, 70#

For Time:
800m Run (3:33)
40 Wall Balls, 14# Rx
20 Toes to Bar (knee tucks)
400m Run
30 Wall Balls
15 T2B
200m Run
20 Wall Balls
10 T2B

Finish : 18:23

So sick, thought I would vomit after ever run and all through the wall balls.

Skill
5x1 Strict Weighted Deficit HSPU 10kg (2 mins rest)
Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
C&J - 80kg
Clean - 100kg
3x10 Good Mornings (40kg)
3x15 Russian Twists (15kg)

Strength
3-3-3-3-2 Front Squats
(70kg - 80kg - 90kg - 100kg - 110kg)

WOD
Five minute AMRAP of Weighted Cindy (10kg):
5 Pullups
10 Pushups
15 Squats

Didn't push much on the squats as I was going weightlifting in the afternoon.
6 rounds + 1 Squat

every 30s 1 power clean and power jerk

7 rounds of:

7 push jerk (105 lbs)
7 pull-ups
7 burpees

home to Bethel

10/9/8/7/6/5/4/3/2/1 rep rounds for time at 70% body weight:

Deadlift
Bench
Clean