26 January - 1 February

Sunday:
[1]  Birthday Burpees x 3:  84 Burpees completed
[2]  10 mins find today's 2RM Hang Snatch:
Weight:  95, 115, 135, 145, 155, 165
[3]  4 rounds for time
7 Muscle Ups
50 Double Unders
10 Power Snatches @ 105lbs 85lbs  (I forgot the bar only weights 25lbs.)
10 OH Walking Lunges (total)
Time:  17:18

Monday:
AM:
[1]  SQ PT:  18 Sprints (1:2 w:r) (this is 6 laps, each lap is 266m.  Each spring is 266/3 uneven distance)
[2]  Run 1 Mile:  5:50mins
[3]  20 Rep Squat
Weight:  225lbs
[4]  1xUB Muscle Up
Score:  7 muscle ups. (testing out a new setup at the AFB Gym.)
PM:
[1]  11 Min AMRAP
3 Power Snatches @ 135lbs
3 Burpee C2B Pullups
6 Power Snatches
6 Burpee C2B Pullups
9 Power Snatches @ 135lbs
9 Burpee C2B Pullups
etc...
Score: 4+6rx
----10 min Rest----
[3]  Rope Climbs x 8, alternating with partner.
Time:  5:04
----1 min rest----
[2]  For Time:
3 Power Cleans @ 185lbs
3 GHD Situps
6 Power Cleans
6 GHD Situps
9 Power Cleans
9 GHD Situps
Time: 4:48rx

Tuesday:
[1]  Clean + 3 Front Squats:
Weight:  135, 155, 185, 185, 205, 205, 225, 235
[2]  For Time:
15-12-9-6-3
Front Squats @ 155lbs
Strict HSPU  w/ 45lb plates (4" deficit)
*Perform 25 ABMAT Situps between each round.
Time:  ~13:15

Wednesday:
[1]  Rest / Recovery Day

Thursday:
[1]  OHS 3-3-3-3-3
Weight:  135, 155, 165, 185, 205
[2]  CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (120/90lbs)
10 Muscle-Ups
Score:  1 round +5 burpees (60 Burpees @ 5mins, 30 OHS *horrible) 


Friday:
Coaching

Saturday:
[1]  6 Min EMOM (3 Rounds) *work up to 10 mins/5 rounds
1st Min:  15 UB Wallballs + 3 Muscle Ups
2nd Mn:  30 UB Double Unders + 3 Muscle Ups
[2]  Snatch to max:
Weight:  135, 155, 165, 175, 185, 195(fail).
[3]  30 Snatches (squat) @ 165lbs (not for time, but constantly be moving)
Time:  was about 20 mins. Was aiming more for perfect reps and 1 rep every 30-45 seconds
[4]  30 Bar Muscle Ups for time:
Time:  4:46 !!!