Skill Work:
Front Squat - 76,5 kg x 2 x 2
Split Jerk - 60,5 kg x 2 x 2
Clean & Jerk - 60,5 kg x 1 x 3

Strength:
Sumo Deadlift - Set a new 5 Rep Max
1 x 5 x 110,5 kg

WOD:
SDLHPs
8 x 20 reps # 20,5 kg

Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 52,5 kg x 3 sets
- Split Jerk - 60,5 kg x 2 x 3

Strength:
Front Squat - Set a new 5 Rep Max
1 x 5 x 86,5 kg

WOD:
For time:
- 20 Back squat, 82,5 kg
- 30 Knee-to-Elbow
- 40 DB Swings #20 kg
Time: 10:38

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 38,5 kg x 3 sets
- Split Jerk - 60,5 kg x 2 x 2

Strength:
Sumo Deadlift - Set a new 3 Rep Max
1 x 3 x 112,5 kg

WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Pull-up for four minutes
Rest precisely 3 minutes

No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.

Round 1: min Squat 10 x 32 PUs = 320
Round 2: min Squat 10 x 34 PUs = 340

Skill Work:
Front Squat - 76,5 kg x 2 x 2
Split Jerk - 60,5 kg x 2 x 2
Clean & Jerk - 60,5 kg x 1 x 3

Strength:
Close Grip Bench Press - Set a new 5 Rep Max
1 x 5 x 50,5 kg

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats

Time: 12:59

Skill Work:
Muscle Snatch - 36,5 kg x 3 x 3
Split Jerk - 56,5 kg x 3 x 3

Strength
Box Squat 3RM
1 x 3 x 76,5 kg

WOD:
"Last Ascent" (scaled)
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 78,5 kg
- Box Jumps

Time: 07:27

Skill Work:
- Front Squat - 75,5 kg x 2 x 2
- Split Jerk - 60,5 kg x 2 x 2
- Clean & Jerk - 60,5 kg x 1 x 3

Strength:
Close Grip Bench Press - Find your 3 Rep Max
1 x 3 x 52,5 kg

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (I did 20 kg DB swings)

Time: 06:20

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 32,5 kg x 3 sets
- Split Jerk - 58,5 kg x 2 x 2

Strength:
Bench Press - Set a new 5 Rep Max
1 x 5 x 51,5 kg

WOD:
- 21 SDHP, 42,5 kg
- 21 Push Presses, 42,5 kg
- 20 Burpees
- 15 SDHP, 42,5 kg
- 15 Push Presses, 42,5 kg
- 10 Burpees
- 9 SDHP, 42,5 kg
- 9 Push Presses, 42,5 kg
- 20 Burpees

Time: 20:09

Damn! I was shooting for sub-20. Not quite.

Skill Work:
Front Squat - 75,5 kg x 2 x 2
Split Jerk - 60,5 kg x 2 x 2
Clean & Jerk - 60,5 kg x 1 x 3

Strength:
Back Squat - Set a new 1 Rep Max
1 x 114,5 kg

WOD:
- 100 x SDLHP #20,5 kg

21-15-9
- Rope Jumps
- Back Squats, 42,5 kg

- 100 x SDLHP #20,5 kg

Time: 18:40

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 32,5 kg x 3 sets
- Split Jerk - 58,5 kg x 2 x 2

Strength:
Back Squat - Set a new 3 Rep Max
1 x 3 x 102,5 kg

WOD:
5 Rounds for time:
- 5 Deadlifts, 102,5 kg
- 10 Burpees

Time: 25:26

Added handstand practice to the warmup. I got 10 seconds without leaning against the wall, twice! Wo-hoo!

Skill Work:
Front Squat - 75,5 kg x 2 x 2
Split Jerk - 62,5 kg x 2 x 2
Clean & Jerk - 62,5 kg x 1 x 3

Strength:
Incline Bench Press - Set a new 3 Rep Max
1 x 3 x 52,5 kg

WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 42,5 kg

Got 4 rounds in 09:31. Burpees suck! I mean, seriously, how can that easy an exercise be so tough?