24 - 30 Novemeber

Sunday:
[1]  Rowling
Score:  +7
Alternating after each round of:
10 Burpees
10 Pushups & 10 Squats
*Worst score this time was a +2.  rest were +1.
[2]  20 Min AMRAP
"Tin Man"
5 Bench Press @BWT
5 Power Cleans @BWT
Score:  14 rounds RX @ 165lbs
[3]  10 Rounds for time:
3 Axle Deadlifts @ 315lbs
25 Double Unders
Time: 17:43rx

Monday:
AM:
[1]  8 rounds for time:
7 C2B Pullups
4 Power Cleans @ 165lbs
7 Pushups
Time:  9:32rx

Tuesday
[1]  Soccer: 1hr
Score: Win (no show)
[2]  Hatch w9 d1

Back Squat: 1x5@60%, 1x3@70%, 1x2@80%, 1x2@90%, 1x1@95% - rest as needed.

5x225, 3x255, 2x295, 2x325, 1x345

Front Squat: 1x5@65%, 1x4@75%, 1x4@80%, 1x4@85% - rest as needed.

5x205, 4x235, 4x255, 4x265

Wednesday
AM:
[1]  3 Rounds (untimed, but same effort as timed)
5 Bar Muscle Ups
200m Shuttle Run (100m down and 100m back)
25 Air Squats
Then:
2x~60m Unbroken Lunges (51 lunges & 52 lunges)

Thanksgiving Day:
[1]  Find 1RM  Snatch Balance + OHS
Weight:  135, 135, 165, 165, 185, 185, 205, 205, 215(PR)
[2]  10 Min EMOM
Even: 4 UB Ring Muscle Ups
Odd:  4 UB Snatches @ 135lbs
*Complete (felt very strong on this… soon I’ll be able to do “Amanda”)
[3]  10 Rounds for time:
25m Farmers Carry @ 190lbs per hand
12 UB Wallballs
Time:  14:37rx

Friday:
[1]  Hatch w9 d2

Back Squat: 1x5@65%, 3x5@75% - rest as needed.

5x235, 3x5x275

Front Squat: 4x5@65% - rest as needed.

4x5x205

[2]  “Christina” (modified)
9 Pullups
9 Squat Cleans @ 135  (SUB) 9 Snatches @ 95
9 KB Swings @ 70
9 Toes to Bar
9 Shoulder to Overhead @ 135 (SUB) 9 Ring Pushups
9 Burpees
AMRAP in 20 minutes
Score:  4+18 (then: 5 Rounds finished at 22:27)

Saturday:
[1]  Snatch Heavy (20 minutes):
Weight: 135, 135, 155, 155, 165, 165, 175, 185, 195(PR), 205, 205
[2]  “Annie” for the leaderboard:
Time:  6:17(PR) (was 6:22)

17 - 23 November

Sunday:
[1]  Rowling
Score:  +18
[2]  Hatch w7 d2
Back Squat: 1x4@70%, 1x4@75%, 1x4@80%, 1x4@85% - rest as needed.
4x255, 4x275, 4x295, 4x315
Front Squat: 1x5@60%, 1x5@65%, 1x35@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[3]  4 Rounds for time & unbroken:
20 Power Snatches @ 75lbs
10 Bar Facing Burpees
5 Muscle Ups
Time:  18:51rx UB
[4]  - 4 min rest then immediately:
Down & Back UB Lunges
40 Reps @ 2:10mins @ 75lbs

Monday:
[1]  Clean & Jerk Complexes (no set complex, just have fun going heavy)
Power Clean & Split Jerk:  135, 135, 155, 155, 165, 165
Power Clean + Hang Clean + Split Jerk + OHS (Jerk Grip): 165, 165, 165, 185, 185, 185
[2]  Skill:  Strict Muscle Up Practice
[3]  5 Rounds for time:
6 Front Squats @ 185lbs
10 Burpees
14 GHD Situps
Time: 10:21rx+ (BHCF: 135lbs FS and reg. situps)

Tuesday:
[1]  Soccer: 1hr

Score: Loss 3-4

[2]  Hatch w8 d1
Back Squat: 1x5@65%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.
5x235, 5x255, 5x275, 5x295
Front Squat: 1x5@60%, 1x5@65%, 1x35@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x205, 5x205
[3]  EMOM 8 minutes
Snatch + Hang Snatch @ 80-90% 1RM
Weight:  155

Wednesday:
AM:
[1]  6 Rounds
10 Supermans
15 Leg Raises
20 Mountain Climbers
Run 2 Laps

Time:  ~20 mins

Thursday:

[1]  8 mins EMOM: Snatch + Hang Snatch @ 80-90%

Weight:  155lbs, 155, 155, 155, 155, 155, 155, 155

[2]  18 Min AMRAP

10 KB Swings @ 70lbs

10 Wallballs @ 30lbs

10 Boxjumps @ 30”

30 Sec Plank

Score:  6+23rx

(Then finished out the 7^th round)

[3]  Hatch w8 d2

Back Squat: 2x5@65%, 3x5@70% - rest as needed.

5x235, 5x235, 5x255, 5x255, 5x255

Front Squat: 4x5@60% - rest as needed.

5x195, 5x195, 5x195, 5x195

Friday:

[1]  Coaching

Saturday:

[1]  1+2,  1xPower Clean + 2xSquat Jerks ~ Find heavish Max

Weight:  135, 145, 155, 155, 165, 165

[2]  8 mins EMOM:  1xPower Clean + 1xJerk & 1xHang Clean + 1xJerk @ 80-90%

Weight:  185lbs

[3]  For time, Reps of: 30-20-10

Backsquat 225lbs (from rack)
HSPU

Time:  14:35rx (Goal to beat: 21:38, 2^nd goal: sub 10, Josh Bridges: 6:38)

[4]  4x6 each of:

- GH Raise

- GHD Situps

*Keep it FAST & Controlled.

10 - 16 November

Sunday:
[WU1]  Rowling: 16 points
[WU2]  Knee jumps: x5 reps x5 heights
[1]  Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@
Weight: 2+2x2@145, 2+1x2@175, 2+1x2&1+1x3@185
[2]  Clean & Jerks: 5x205, 5x225
Reps: 5x205, 1x225
[3]   20 min amrap
4 Muscle Ups
8 Handstand Pushups
16 KB Swings @70lbs
Score: 7 rounds
[4]  Clean&Thrusters
Weight:  3x185, 2x205

Monday:
[1]  "Bradshaw"
10 rounds for time:
3 Handstand Pushups *did strict
6 Deadlifts @225lbs
12 Pullups *butterflied all, tore round 8
24 Doubleunders
Time: 16:28rx unbroken PR!!!
[2]  "Coe" modified
5 rounds for time:
5 thrusters w/ 95lb atlas stone
10 ring pushups
Time:  5:32rx

Tuesday:
[1]  5 min EMOM
5 boxjumps @ 38"
10 Air Squats
[2]  Hatch w7 d1
[3]  For time:
50 situps
20 boxjumps @ 20"
30 burpees
20 boxjumps
50 situps
Row 1000m (3:46)
Time: 10:31rx
[4]  20 Turkish Getups @ 24kg (10R/10L)
Complete

Wednesday:
[1]  Soccer: 1hr
Win: 6-1

Thursday:

[1]  15 Mins establish 2 Hang Power Snatch from blocks (top of knee)

Weight:  95, 115, 125, 135, 145, 155

[2]  5x2 Hang Power Snatch from blocks (top of knee)

Weight:  145, 145, 145, 145, 145

[3]  Push Jerks from/to blocks: 5x2 @ 75%, 3x2 @ 85%

Weight:  5x2@195lbs, 1x1@215, 1x1@215, 1x1@215 (Kept missing 2^nd rep of 215.  Caught each 2^nd rep to far back and overextended my back)

[4]  5 Rounds (untimed) – rest as needed

5 Hang Clean Pulls @ 215lbs *seemed really heavy today

10 Ring Pushups *felt really strong and easy

5 Triple Unders (Attempts) *out of 25 attempts, I landed 5 Triples [5/25]

Friday:

AM:

[1]  PT:  run 24 mins

Did 3x800 meter sprints 1:1

Avg: 2:50

Total Laps Ran: 19laps (5km)

[1]  Coaching

[2]  Attempted to try the wod; my shoulders were too sore to hold 95lbs overhead.

Saturday:

A real rest/recovery day.

[1]  Itermintent Fasted for 16 hours

[2]  Ate/Drank lots of food

[3]  Ate at IHOP

[4]  Got 1 GeoCache

3 - 9 November

Sunday:
[1]  Recovery Day:
*Went Geocaching.  Found 8 Geocaches in 4 hours.
**Calf muscle are very tight from Friday's running.  I wore five fingers for the first time in a long run... ouch!

Monday:
[1]  Soccer - Game 2 (1hr)
Score: Lost 3-5
[2]  AMRAP 11 minutes:
5 Front Squats @ 155lbs
6 C2B Pullups
7 Bar Facing Burpees
Score: 9+1 rx Unbroken

Tuesday:
[1]  5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang
Snatch @ 85% - rest 60-90 sec.
Weight:  155, 155, 155, 155, 155
[2]  Hatch w6 d1
[3]  For Time, Reps of 20-15-10-5

Strict Press @ 95lbs  (sub Bench Press @ 135lbs)
Knees to Elbows
Box Jumps @ 30"
Time: 8:29
[4]  For time:
50-40-30-20-10 Doubleunders
5-4-3-2-1 Muscle Ups
Time: 4:44rx (3:56 when finished 10 double unders.)

Wednesday:

AM:

[1]  10 Rounds for time (SQ did 7 rounds)

10 Lunges per leg

10 Squats

10 Burpees

Run 1 Lap (233M)

Time:  ~23 mins

PM:

[WU]  Untimed:

21-15-9

Squats

Situps

Deadlifts @ 55lbs

[1]  5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% - rest 60-90 sec.
Weight:  195-195-195-195-195

*No Jerks, but I am now catching the bar as RX.

Thursday:

[1]  Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% - rest 60-90 seconds between all sets.
Weight:  3x115, 3x135, 3x3x145, 3x2x165+Snatch Balance

[2]  Hatch w6 d2

[3]  Strength:  OHS

1 OHS with 3 second pause at bottom

1 OHS with 3 second pause at bottom + 1 OHS

Weight:  225lbs *No build up to weight.

[4]  Skill:  10 Mins Triple Unders

Score:  15 Reps (Got a two sets of 2 and two sets of 3)

Friday:

[1]  BHCF

8 rounds For time:

1 power snatch @115lbs

2 hang power snatches @115lbs

4 overhead squats @115lbs

8 wallballs

Time:  6:47rx

[2]  Coaching BHCF & Snatch Technique

Saturday:

[1]  Judging BHCF Competition

Barbell Gymnastics (this week):

[1]  5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% - rest 60-90 sec.

[2]  5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% - rest 60-90 sec.

[3]  Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% - rest 60-90 seconds between all sets.

[4]  Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@

[5]  4X3 Snatch from Hip @ 70-75% – rest 60-90 sec.
      4X3+1 Power Clean from Hip + Push Jerk @ 70% – rest 60-90 sec.

27 October - 2 November

Sunday:
[1]  10 Mins, every 2 mins:  (5 rounds)
3 Snatches @ 145lbs
1 Rope Climb
 - Rest 2 mins, then - 
[2]  10 Mins, every 2 mins:  (5 rounds)
1 Snatch + 1 Snatch Balance @ 165lbs
3 Muscle Ups
 - Rest 10 mins, then - 
[3]  With a partner:
5 Rounds
1 Lap with a 115lb Atlas Stone  (we tried 2 laps for the first 2 rounds, way toooo much)
50 Double Unders
- Switch with partner every round -
*As partner is working, must hold a plank position.
Time:  19:56rx

Monday:
AM:
[1]  SQ PT
24x20m Sprints (1:1)
PM:
[1]  Hatch Wk5 D1
Back Squat: 1x8@65%, 1x6@75%, 1x4@85%, 1x4@90% - rest as needed.
8x235, 6x275, 4x315, 4x330
Front Squat: 1x5@70%, 1x4@80%, 1x3@85%, 1x3@90% - rest as needed.
5x225, 4x255, 3x265, 3x285
[2]  For time, reps of 10-9-8-7-6-5-4-3-2-1 of:
Toes to Bar
Ring Dips
Kettlebell Swings @55lbs
Time:  8:27rx

Tuesday:
[1]  Soccer Game (1hr)
Score: Win (3-2)
*Start of Intramural Indoor Soccer.  10 Games plus single-Elim tourney.
[2]  For Time:
25 Back squats @ 135lbs
50 Pushups
25 Front squats @ 115lbs
50 Pullups
25 Overhead Squats @ 95lbs
 Time: 8:23rx

Wednesday:
[1]  3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
Weight:  155, 155, 155. *Feel really good with these even when my shoulders are smoked from day prior.
[2]  3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00
Weight:  185, 185, 185, 205, 205, 205 *Wrist still healing, so I didn’t do the Push Jerks.
[3]  10 GHD Situps + 10 GH Raises
*I ran out of time to workout, needed to go to a Halloween event with Eli.

Thursday:
[1]  Untimed:
21-15-9 GHD Situps
5 Muscle Ups (UB) after each GHD Situp round
[2]  5x1 3-Position Snatch (Floor, Hang, Hip) @ 85% - rest as needed
Weight:  135, 155, 135, 135, 135, 145
[2b]  4x5 Weighted Pullups – heaviest possible, rest 90 sec.
[3]  4 Rounds for time:
250m Row
15 Wallballs @ 20lbs
Time:  6:24rx
[4]  4 Rounds Untimed:
5 Muscle Ups
10 GH Raise

4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.
*Ran out of time:  Time to go do Halloween with Family!

Friday:
AM:
[1]  SQ PT
Run 1.5 Miles
Score:  10:14 (1.5mile) & 2:48(800m)
*Jogged the 1.5mile at a 7:20mile pace.  Then ran quickly the 800m.  Goal was well under 3:00mins.
PM:
[1]  Coaching!

Saturday:
[1]  3 Rounds, time each round separately:
15 C2B Pullups
50 Double Unders
- Rest 3-4 mins after each round
Times:  :43, :45, :47
*Goal:  (These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)
[2]  Hatch Wk5 D1
Back Squat: 1x6@65%, 1x6@75%, 1x6@80%, 1x6@80% - rest as needed.
6x235, 6x275, 6x295, 6x295
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[3]  5 rounds for time (CF.com):
10 Wallclimbs
10 Toes 2 Bar
20 Boxjumps @ 24"
Time:  18:44rx
[4]  5 Rounds for time:
1 Power Snatch + 1 Hang Power Snatch + 1 OHS @ 95lbs
1 Rope Climb @ 15'
Time:  3:48rx

20 - 26 October

Sunday:
Rest/Recovery

Monday:
[1]  Hatch Wk4 D1
Back Squat: 1x8@65%, 1x8@70%, 1x6@80%, 1x6@85% - rest as needed.
8x235, 8x255, 6x295, 6x315
Front Squat: 1x5@70%, 1x5@75%, 1x5@80%, 1x5@85% - rest as needed.
5x225, 5x235, 5x255, 5x265
*OMG... today these squats felt soooo heavy.  I need to make sure I'm hydrated & eating enough.
[2]  3 Rounds for time:
500m Row
15 Bench Presses @ 155lbs
Time:  9:23rx
*Game plan: 1:50-1:54 on rowing.  Reps of 6-5-4 on bench presses.  This worked great till the 3rd round.  I tried to go all out on the bench press and made it to rep 8 exhausted.  After that it took me 3 more sets to complete.  I need to not get too excited and just stick to the plan.  Overall, very fun WOD.
[3]  Skill:  5 UB Bar Muscle Ups [completed].

Tuesday:
[1]  5x3 Snatch from blocks (above the knee) @ 85% -Rest 60-90 secs.
Weight:  135, 135, 155, 155... did 4 sets, forgot it was 5
[2]  4x4 Snatch Pull to Hips - Heaviest possible, rest 60 secs.
Weight:  185-185-205-205
[3]  5 Rounds for time:
1 Clean
3 Hang Cleans
5 Front Squats
7 Burpees
9 Knees to Elbows
Time:  7:01rx
[4]  Max weight for the above complex (UB). 1 Clean + 3 Hang Clean + 5 Front Squats
Weight: 135, 165, 185
[5]  Skill:  9 UB Bar Muscle Ups [completed].

Wednesday:
[1]  7 Rounds for time:
8 Boxjumps @ 30inch
4 Strict HSPU
8 C2B Pullups
Time:  5:42rx
[2]  Alternating rounds with partner, rest only when partner is working (untimed)
4 Rounds
5 UB Muscle Ups (Handstand Walk 20 feet)
5 Atlas Stone to Shoulder @ 115lbs
10 GHD Medball Situps @ 14lb
[Complete]

Thursday:
[1]  5x2  Clean & Jerk from blocks (above the knee) @ 80% - Rest 1:30-2:00
Weight: 185, 205, 185, 185, 185, 185
[2]  3x5 Good Mornings - heaviest possible, rest 60 secs
Weight:  95, 95, 95
[3]  3x5 Push Press 4x5 Weighted Ring Dips + ME Ring Dips - heaviest possible, but same weight for all 3, rest 60 secs
Weight:  35--> 1:5, 2:5, 3:1, 4:3
[4]  3x8 Bent Over Row - heaviest possible, rest 60 secs
Weight: 95, 115, 135
[5]  7 rounds (rest 1:1)
Walk 30 feet, 3 HBBS, return 30 feet @ 245lbs
30 Double Unders
30 sec ME row (meters)
rest 1:1 (averaged to 90 sec rests.


Friday:
[1]  Hatch Wk4 D2
Back Squat: 1x8@65%, 1x8@75%, 1x8@85%, 1x8@90% - rest as needed.
8x235, 8x255, 8x275, 8x295
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[2]  4 Rounds for time:
10 Deadlifts @ 225lbs
20 Wallballs @ 20lbs
30 Double Unders
Time:  8:10rx
*Not 100%, after round 1 I was out of breath and could hardly do the wallballs.
**Afterwards I tried a couplet of muscle ups and snatches 135lbs and couldn't do the snatches.

Saturday:
[1]  BHCF Halloween WOD 2013
For time:
10 Burpee Pullups
31 Power Snatches @ 95/65
10 Goblet Squats w/ a pumpkin
31 Toes 2 Bar
10 Boxjump Overs @ 30/24"
31 Deadlifts @ 185/125
Run 400m w/ a pumpkin held Overhead
Run Backwards 400m w/ a pumpkin in hands
10 Deadlifts @ 185/125
31 Boxjump Overs @ 30/24"
10 Toes 2 Bar
31 Goblet Squats w/ a pumpkin
10 Power Snatches @ 95/65
31 Burpee Pullups
Time:  39:48rx (in Costume)
[2]  For Time:
50-40-30-20-10 Double Unders
10-8-6-4-2  Power Cleans @ 155lbs
Time:  6:31rx

13 - 19 October

Sunday:
Recovery Day:  Hike MHill with Cari & Eli.  2-3 hours long @ 4 miles.
Just a nice easy hike to get used to breathing the elevation again, and to be outside with the family.

Monday:
[1]  Eight  Five sets of:  (did 5 instead of 8... forgot that it was 8 when I was already doing part 2)
Snatch x 1.1.
(rest 10 seconds between each single)
Rest 2-3 minutes
Weight:  155, 155, 165, 165, 175
[2]  Five sets of:
Halting Snatch Deadlift + Snatch Pull   Weight: 195 (did 8 sets of snatch part because I skipped above)
Rest 60-90 seconds
Toes to Bar x 10 Reps
Rest 60-90 seconds
[3]  4 Rounds for total working time:
Row 500m
15 Burpees to 6" target
40 Double Unders
Rest 1:1
Time: 14:35rx (Round 1: 3:21) (Round 2: 3:29) (Round 3: 3:41) (Round 4: 4:04)

Tuesday:
[1]  Hatch Wk3 D1
Back Squat: 1x8@65%, 1x8@70%, 1x6@80%, 1x6@85% - rest as needed.
8x235, 8x255, 6x295, 6x315
Front Squat: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.
5x195, 5x225, 5x235, 5x255
[2]  "Open 11.5"
5 Power Cleans @ 145
10 Toes 2 Bar
15 (20reps) Wallballs @ 20lb to 10'
AMRAP 20 minutes
Score: 9rounds + 5 reps
*I messed up... haha.  I accidently did 20 wallballs per round instead of 15.  If calculating in all the extra reps and the rest times during reps 14-20, I may have had an extra 2-3 minutes to spare.  
*But I'll take it as is.  This is training, not competition.

Wednesday:
[1]  "Partner WOD"
Team of two, perform the following
40 Double Unders
30 Situps
20 Pushups
10 Burpees
250m Row
AMRAP 15mins
Score:  5+44rx  (Jeremy and I as a team, we got best score of the day!)

"Only one partner can be working at a time. If one is working, the other must rest, and vice versa.

Each exercise must be completed in its entirety before the team alternates who is working and who is resting. After the exercise is completed, they switch."

[2]  Alternating with Partner:
5x Farmer's Carry down and back w/ 185lbs per hand.
Alternate each round with partner.

Thursday:
[1]  5 Rounds:
2 Pause Hang Clean Pull + 1 Pause Hang Clean
Weight:  165, 185, 205, 225, 225, 225.
[2]  Wendler wk1 - Axle Bar Deadlifts
[3]  3 Rounds for time:
10 Bench Press @ 155lbs
15 KB Swings @ 54lbs
Time:  3:39 Unbroken
[4]  20x KB Pistols @ 54lbs (per leg)
[5]  Muscle Up Practice.

Friday:
[1]  3 rounds not for time:
5 Muscle Ups - UNBROKEN
10 GHD Situps
5 Triple Unders  !!!  *I got 4 UNBROKEN!
[2]  5 Sets of:
Snatch Balance + OHS
~ Rest 2-3 minutes.
Weight:  185, 185, 185, 185, 185
[3]  3x3 Snatch Balance @ 80% of 1RM from above ~rest 60 seconds
Weight:  155
[4]  3x3 Snatch Pull from Boxes at Bottom of Knee @ 110% of max Snatch ~rest 60 seconds
Weight:  205
[5]  Hatch Wk3 D2
Back Squat: 1x10@60%, 1x10@65%, 1x8@70%, 1x8@75% - rest as needed.
10x225, 10x235, 8x255, 8x275
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[6]  30 mins Mobility!

Saturday:
[1]  3 rounds not for time:
5 Muscle Ups - UNBROKEN
5 HSPU on Parallettes
5 Triple Unders 25 Double Unders *Was not getting the triples today... not even one!
[2]  15 mins establish 1RM Hang Snatch
Weight:  135x3, 155, 165, 175, 185, 185 *Did 185 twice 'cause the first one was ugly... pulled 195 and was like "Nope."
[3]  3 sets of Hang Snatch:  3x1@80%, 2x1@90%, 1x1@95% of today's max Hang Snatch
Weights:  155x3, 165x2, 175x1 -- 155x3, 165x2, 175x1 -- 155x3, 165x2, 175x1
*Wow!  So much volume.  I can't believe I matched my PR from a hang AND did all the work after!
*Afterwards, I tried to pull 205 for a clean and had no strength left.  Lower back is fried.
[4]  5 rounds untimed:
1 Legless Rope Climb
10 Pistols
*Approx. 90secs per round.
[5]  Death by Doubleunders Unbroken
First minute do 10 reps
Second minute do 20 reps
*Add 10 reps each minute till you can no longer finish the double unders or you fail at UB.
Score:  6 rounds + 49 reps (Round 6 is 60 reps, then made it to 49 of 70 reps of round 7)
*Round of 50 & 60 were done at 22 & 28 seconds.