4/30/17

I was fairly sore throughout my body from the last couple days of working out ... but got into an open gym and put something together on the spot. I ended up having a really solid workout.

A. 

Every 8 for 24 (3 sets):
30 Wall Ball Shots (20/14#)
9/7 Bar Muscle-Ups
6 Squat Snatches (185/125#)

-4:23
-5:00
-5:21 ... fun/tough workout, UB wall-balls, consistent MU of 5/4 ... the snatches were pretty difficult throughout. Great workout.

B.
On 12 Minute Clock, three sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Press (75/55 lbs)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

-Don't remember the exact numbers on these ... but this was much tougher than I thought it would be, solid effort here.

C.
Three super-sets, not for time of:
12 Fat-Gripz Curls (2 x 25#)
15 Fat-Gripz Wrist Curls (2 x 10#)
Rest as needed

-Complete ... solid pump/finisher, haven't used these in a very long time.

4/29/17

Jumped into a class WOD at Crossfit North Reston in Virginia. We are moving to our new place soon, but swung by this gym for their class given we are staying with friends until we move into our new place.

A.
2017 Masters/Teen Qualifier
For time:
100 DB Snatches (50/35#)
80 Calorie Row
60 Bar-Facing-Burpees
40 Muscle-ups
*20:00 Time Cap

-23:45 ... I went through this after the time cap to finish the workout. At 20:00 I was at 23 muscle-ups ... this was a very challenging and fun workout, I kept a consistent pace and tried to push myself throughout the workout. I got a lot of intensity out of this workout and really enjoyed it.

B.
ROMWOD

-Complete

4/28/17

Went into a local gym in Stafford VA for a class workout ... pretty low volume day, but it was a nice way to start the day.

A.
Take 25 minutes to establish:
3 RM Push-Press

-195#, 215#, 225# ... haven't hit 225# for a triple in a long time (prior to TBS?), was happy to do that even if it is very far from a PR.

B.
13.2
AMRAP 10:
5 Push-Press (115/75#)
10 Dead-lift (115/75#)
15 Box Jumps (24/20")

-7 Rds ... stepped-down every box jump ... the last time I did this, during the 2013 open, I got 10 rounds + 13 reps and rebounded ... I was much better at fast/light crossfit workouts like this back then and I had been training very hard that year.

4/27/17

I was extremely happy to workout this afternoon. I got out of work from my new unit around 1600 and was able to get into the gym by 1830 ... had a fun time in the gym with my fiance. Wasn't the best workout ever, but I am extremely happy to simply get in the gym. With my company recently graduated from TBS, the TBS gym was almost entirely empty, which was great.

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Cleans + 2 Jerks
Build over the course of 10 sets

-185#, 185#, 205#, 205#, 225# x 5 sets, 235# ... all sets TnG

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps (235#)
*Set 2 – 4 reps (285#)
*Set 3 – 2 reps (305#)
*Set 4 – 2 reps (325#)
*Set 5 – 1 rep (355#)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80% (285#) of today's heavy single
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

-Max Set = 7 reps

C.
3 RFT:
21 Wall-Balls (20/14#)
15 Pull-ups
9 Snatches (115/85#)

-7:29 ... short/fun workout, had to break up the wall-balls and snatches, kept a solid consistent pace though.

D.
Three sets of:
Incline Dumbbell Bench Press (50s, 60s, 65s) x 8 reps
Rest as needed
Bent-Over Supinated-Grip Barbell Rows (115#) x 10 reps
Rest as needed

-Complete

4/26/17

Complete rest ... again, another full day with literally zero time to workout ... can't wait for this shit to end.

4/25/17

Complete Rest ... been wanting to workout a lot these past few weeks, including today ... wrapping up TBS has been rough on my fitness ... zero free time to get to gym ... but all this bullshit is almost over.

4/24/17

Today was an interesting day ... I got to bring my fiance to the gym at TBS ... given it was graduation week the gym was pretty empty. We modified today's Invictus workout and got a decent session in. We both felt solid snatching and then did a fun partner workout. We are both really exhausted and generally not in a routine, so it was fun to at least get something in. Overall a good session... probably the last workout I will do at TBS.

A.
Every 2 for 12 (6 sets):
Muscle Snatch x 1 rep

-135#, 135#, 155#, 155#, 175#, 175# ... didn't feel great, but didn't really warm-up.

B.
Every 2 for 16 (8 sets):
High-Hang Snatch + Hang-Snatch + Snatch

-All sets TnG ... went 175# x 3 sets, 185# x 3 sets, 195#, 205# ... felt solid on this, last set at 205# felt very good.

C.
For time, with a partner, one partner working at a time:
40 Over-the-Bar Burpees
60 C2B Pull-ups
80 Calorie Row
200 Double-Unders
80 Calorie Row
60 Strict HSPU
40 Over-the-Bar Burpees

-19:41 ... pretty much split up the reps evenly except the C2B pull-ups and HSPU ... we kept a consistent pace on this and I got a decent workout out of it; fun stuff.

D.
3 Sets:
Stiff Legged Sumo Dead-lift (95#) x 10 reps
Rest as needed
EZ Bar Preacher Curl (60#) x 10 reps
Rest as needed

-Complete

E.
3 Super-Sets:
Tricep Rope Push-downs (42.5#) x 12 reps
Tricep Rope Overhead Extensions (35#) x max reps
Rest is partner's set

-Don't remember the reps I got, just went for a pump ... solid/fun finisher

4/23/17

Complete Rest / travel / very long day

4/22/17

AM Workout (1000)

I am in Tampa, FL for a wedding ... dropped into a local box (Crossfit 813) for the class workout. Overall wasn't terribly taxing, but beat every in the class and got some good intensity out of this. Good cardio, but nothing too crazy. The rest was based off of the slowest people in the class... so I was getting more rest than everyone else given I finished first on the first two workouts.

3 RFT:
15 Back Squats (155/105#) - from ground
15 Over-the-Bar Burpees

When the last person in the class is done, rest 5:00

For time:
52 Wall-Balls (20/14#)
25 Dead-lifts (275/185#)

When the last person in the class is done, rest 5:00

With a partner, AMRAP 10:
Assault Bike Calories (partners must switch every 10 calories)

-5:15 unbroken
-3:40, wall-balls unbroken, dead-lifts were 5/5/3/3/4/5 with very little rest
-207 Calories ... I felt bad for my partner, I was getting 10 calories in about half the time he was, but I got a lot of intensity out of this ... went 100% on each 10 calorie interval

PM Workout (1430) 

Easy run along the Tampa River Walk. Ran the entire thing from my hotel northward, then turned around and ran the length of the river walk south and then back to my hotel. Total time running of 47:43 ... nothing crazy, but haven't been running the last few months, didn't feel particularly great on this, was nice to get it and enjoy running again though.

4/20 & 4/21/17

Complete rest ... wanted to workout these days, but work/travel didn't allow that.

4/19/17

AM Workout (0630) 

Had about 6 beers last night for late-birthday celebration ... got to sleep about 7 hours, which was a nice change after the last few days. I woke up feeling very tired, but forced myself into the gym and ended up feeling pretty solid on these intervals.

A.
Every 2 for 30 (15 sets):
300m Row

-First 10 intervals between :60-65 seconds ... tried to hit 1:39/500m pace throughout ... after the 10th interval my pace fell off and I was hitting some around :65-:70 ... overall a good cardio session / a great way to start the day.

B.
100 Unbroken Bicycle Crunches

-Complete

PM Workout (1800)

Had a pretty decent lower body workout today ... the numbers are kind of embarrassing, but at least I got in a solid session. Had a terrible head ache going into this, but as I got through the hang cleans it started to go away ... not sure what the fuck has been going on with my head  ... have had the worst headache Ive had in year since the middle of the day yesterday ... hoping it will be better tomorrow.

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today’s “heavy” Front Squat.

-225#, 255#, 255#, 275#, 295#, 305#

B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Power Clean x 2 Reps

-185#, 185#, 215#, 215#, 235#, 235#, 255# (failed 2nd rep), 255# (dropped between reps) ... didn't feel particularly strong here ... went TnG through 255#, then failed the second TnG rep ... came back and dropped the barbell and reset to get the final two reps.

C.
Back Squat
*Set 1 – 6 reps (225#)
*Set 2 – 4 reps (275#)
*Set 3 – 2 reps (295#)
*Set 4 – 2 reps (315#)
*Set 5 – 1 rep (350#)

*Set 7 - Max Reps (one breath at top) @ 85% (275#) of today's single  = 8 reps 

*Set 8 - As many reps as set 7 @ 75% (225#) of today's single = 8 reps
Rest as needed between sets

-Complete ... just went off feel for these ... 350# felt very easy, but that was my single for the day, definitely much more there.

D.
Every 5 minutes for 20 minutes (4 sets):
6 Dead-lifts (335/235#)
25 Wall Ball Shots (20/14#)
50 Double unders

-1:48 UB
-1:51 UB
-1:51 UB
-1:57 UB ... decent conditioning, bit of a sprint, but wasn't too taxed by this.

4/18/17

Despite all the adversity/travel/lack of sleep last week and only sleeping about 3.5 hours last night and having a horrible tooth/head/neck ache going on... I forced myself into the gym around 1230 today because we finished up the day early. Glad I got in the gym, not necessarily for my performance, but for being able to step up as an athlete and perform, even if I felt like shit and had very little sleep. Not the best workout, but after the craziness of last week, I was very grateful to get some high intensity lifting and crossfit in.

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

-135# x 3 sets, 165# x 3 sets

B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% (185#) with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% (195#) with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85% (205#)
*Sets 7-8 – 90% (225#)

-Complete, only failed the 8th set ... failed both the hang snatch and snatch ... I felt very solid on that first set of 225#, nailing both the hang and full snatch ... but that last interval of 90 seconds went quickly and I ended up missing both of the last lifts ... overall big effort though, given my massive head ache at the time.

C.
Three rounds for time of:
40/30 Calorie Row
30 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

-26:55 ... this took significantly longer than I thought it would ... I had huge transitions (about 1 minute to/from the rower each set ... had to go from an upstairs 'cardio' room to a downstairs area to complete the rest of the workout ... so given this huge transition my time wasn't very fast, but I still got a lot of intensity out of this and enjoyed myself in the gym.

D.
Three sets of:
Sumo Stiff Legged Deadlift (115#) x 12 reps
Rest as needed
Side Lateral Raise (2 x 15# DB) x 10 reps
Rest as needed

-Complete

E.
On a 6:00 running clock (3 sets of):
GHD Plank x :30
Rest :30
Hollow Rock Hold x :30
Rest :30

-Complete ... was pretty thrashed by this point.

F.
ROMWOD

-Complete

4/15/17 - 4/17/17

4/15 and 4/16

Complete rest / lots of unhealthy food

4/17

Was trying to get a workout in today, but ended up not having time given that I had duty ... I basically got to sleep around midnight on Sunday night and then woke up at 5 am and worked until mid-day Tuesday with a 3 1/2 hour nap between Monday and Tuesday ... not ideal.

4/14/17

Today was one of the best 'class' workouts I've ever had. I am out in California right now and my wife and I dropped into a local gym in Redding called 'Crossfit Northstate.' Super friendly people with some great programming, I really enjoyed it today. Not nearly as crazy or cool as the workout I did last year for my birthday, but a great workout given that I'm traveling.

A.
EMOM 10:
Dead-lift (clean grip, dead-stop, no TnG) x 3 reps @ 65% (315#)

-Complete ... solid warm-up, nothing too crazy ... felt solid very solid on these, but the load was light.

B.
AMRAP 12:
20 Russian KBS (106#)
20 Double-Unders
20 C2B Pull-ups
20 Double-Unders

-3 Rounds + 20 C2B Pull-ups ... have never swung a 106# KB, it was surprisingly difficult on my glutes/hamstrings, nice/new challenge to tackle ... the C2B Pull-ups were tough, happy to get 80 in 12 minutes, solid effort on this, great conditioning.

C.
3 Sets:
Suit-Case Carry (100#) x 100'
Rest is partner's set

3 Sets:
Front Rack Carry (2 x 53#) x 100'
Rest is partner's set

-Complete ... fun/different accessory work.

D.
3 Super-Sets:
10 Bent-Over DB Rows (2 x 45#)
10 DB Curls (2 x 35#)
Rest 2:00

-Complete

4/11, 4/12 & 4/13/17

Complete rest / travel ... very little sleep (slept in an airport) ...  ate a lot of weird food

4/10/17

Had a very long day at work... worked from 6 am to 7 pm... but got into the gym around 7:30 and had a surprisingly good workout. Didn't feel great... but I was proud that I forced myself to get in some tough conditioning stuff.

A.
Every 2 for 16 (eight sets of):
Split Jerk x 1 rep
Rest 60-90 seconds
*Sets 1-2 – 60% (185#) of 1-RM Clean & Jerk
*Sets 3-6 – 75% (225#)
*Sets 7-8 – 85% (255#)

-Easily got all these reps... went off of 300# even though my all time PR is 315#... had to be a little more realistic with my numbers today given that I've been in shit-hole TBS the last 7 months.

B.
“Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

Rest 10:00 then...

Four rounds for time of:
15 Thrusters (95/65 lbs)
15 Toes-to-Bar

-6:36 ... this was around an :80 PR ... which was surprising ... OHS easily unbroken, PU were 17/8/7/5/5 ... 10/10/10 ... 6/6/6 with very little rest.

-8:52 ... this was brutal after 'Josh' ... the only set I got unbroken of anything was the first set of thrusters ... after that it was kind of a shit-show. 

C.
Three sets of:
45 Second Hex Dumbbell Hold (2 x 20# DB)
(hold the DB in a claw grip by the head of the hex DB by your side)
Rest 30 seconds
40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)
Rest 30 seconds
DB Side Lateral Raise x 10 reps (2 x 10# DB)
Rest 2 minutes

-Complete ... solid accessory/finisher ... tough on my forearms. 

4/9/17

Complete Rest / hangover ... the worst I've had in a while.

4/8/17

I am moving to Alexandria VA soon ... so I dropped into a local box here to check it out. Hit the workout on their board and really enjoyed it ... I haven't gotten this much intensity out of a workout in a very long time... possibly since before TBS started... Not sure what it was about the workout, I think I just really wanted to PR my 'Amanda' time; or maybe it was that were like 6-7 men all doing muscle-ups in the class and I wanted to beat them all ... not really sure, but I got a ton of intensity out of this and had scorched lungs / 'fran cough' during this workout and for a while after.

A.
For time:
9-7-5
Muscle-up
Squat Snatch (135/95#)

straight into...

1000m Run

straight into...

21-15-9
Pull-ups
Hang Power Clean (135/95#)

-17:15  ... splits were 5:13 'Amanda' ... about a 7:00 1000m, came back to the pull-up bar around 12:00 and then finished the last part in about 5 minutes. I went 100% on 'Amanda' and PRed by a large amount (about 40 seconds) ... this made the 1000m run a crawl. I was really struggling on the run and the last part... pull-ups were UB ... 10/5 ... UB and HPC went 11/5/5 ... 5/5/5 ... UB ... overall a great workout, left me totally smashed and on the floor.

B.
10 Minute cool-down mobility with the class

4/7/17

Marine Corps CFT + Weigh In ... did this at about 0730 ... was going to hit another workout this afternoon, but ended up just being far too exhausted.

-Ran a 2:30 800m run in boots/utes = 100 points
-Ammo Can Lifts = 120 = 100 points
-Movement Under Fire = 2:29 = 81 points (missed the grenade toss, which really pissed me off, I've never missed this before)

281/300 score

Weigh in = 201# ... I weighed in 195 when I got here in October... so I've gained a bit of weight and probably lost muscle overall ... it has been a terrible 6 months, but it is almost over.

4/6/17

Was hoping to be less sore this morning ... but overall I felt good even though my legs were really sore. Got to start work a little later today, so I snuck this cardio in before the day started ... got all the sets unbroken, but row suffered over the course of this. Overall a solid cardio session, nothing too crazy, but glad I did this today instead of yesterday.

A.
4 sets:
40 Cal Row
30 Wall-Balls (20/14#)
20 KBS (53/35#)
10 Hollow-Rocks
Rest 3:00

-4:39
-4:37
-4:46
-5:03 ... fun interval training ... great way to start the day.

4/5/17

Didn't feel particularly great this afternoon ... I think yesterday took a lot out of me ... modified the workout a bit today, I was just feeling too beat up to hit the invictus conditioning workout... so just got a bodybulding pump and enjoyed myself today ... needed a de-stressor from work.

A.
Four sets of:
Jerk x 4 reps @ 75%+ (225#)
Rest as needed

-Kept this at 225# across ... didn't have jerk blocks, so took these out of a rack ... all reps touch-and-go ... felt strong overhead.

B.
Incline Bench Press
3 Sets of 10
Rest as needed

-135# x 10, 155# x 9, 155# x 8 ... still suck tremendously at this lift ... didn't feel great after jerking.

C.
3 Super-Sets:
Strict Stationary Dips x 10 reps
Supinated Barbell Rows (135#) x 10 reps
Rest 2:00

-Complete

D.
3 Super-Sets:
EZ Bar Preacher Curl (50#) x 10 reps
Standing DB Bicep Curls (2 x 30# DB) x 10 reps
Rest 1:00

-Complete

E.
3 Super-Sets:
Decline Skull Crushers (60,60,80#) x 10 reps
Decline Close Grip Bench Press (60,60,80#) x 10 reps
Rest 1:00

-Complete

F.
3 Sets:
Seated DB Overhead Tricep Extension x 10 reps
Rest as needed

-50# x 10, 75# x 8, 75# x 7

G.
3 Super Sets:
Tricep Push-Downs x 15 reps
Preacher Curl Machine x 10 reps
Rest 1:00

-Complete, don't remember the weights

H.
2 Super-Sets:
Overhead Tricep Cable Extensions x 15 reps
Bicep Cable Curls x 15 reps
Rest 1:00

-Complete, don't remember the weights ... arms were totally wrecked by this point, huge pump.

4/4/17

This afternoon was a really solid session ... long boring day here at TBS... but got in the gym after nearly 10 hours of classes and enjoyed myself. Kept the weights for the front and back squat pretty low, but it was a lot of reps. Happy to be doing a solid leg workout. Have gotten much weaker from where I have been in the past, but as TBS is coming to a close, there is a big opportunity for me to train hard and get back to getting stronger. Actually looking forward to working out tomorrow! Haven't felt like this since before TBS?

A.
Every 2 for 12 (6 sets):
Front Squat x 1 rep

Build over the course of 6 sets to today's heavy single

-225#, 245#, 265#, 275#, 285#, 295# ... felt very solid ... kept the load lighter.

B.
Every 2 for 16 (8 sets):
Power Clean x 1.1
(ten seconds between reps)

Build over the 8 sets to today's 2-RM.

-205#, 205#, 225#, 225#, 245#, 245#, 265#, 265# ... last two sets were tough, felt strong overall though.

C.
Every 2 for 10 (5 sets):
Back Squat
*Set 1 - 6 reps @ 65% (225#)
*Set 2 - 4 reps @ 75% (245#)
*Set 3 - 2 reps @ 80% (265#)
*Set 4 - 2 reps @ 85% (285#)
*Set 5 - 1 rep @ 90% (335#)

followed by...

Back Squat x Max Unbroken Reps @ 80% (265#)
Rest 3 minutes
Back Squat x the same number of reps achieved @ 75% (245#)

-265# x 10 and 245# x 10 ... Kind of fucked up the percentages ... was going off of 350-375# ish ... overall got a solid leg workout out of this ... tough to get back into squatting like this... haven't trained like this in months/years ... overall happy to do it, even if the weights were lighter to what I used to be able to do... the same intensity was there today and I really got to enjoy that.

D.
For time:
40 Calorie Row
30 C2B Pull-ups
20 Ground to Overhead (135/95#)

-6:35 ... had big transitions .... but finished the row in less than 2 minutes, kept a 1200 pace ... C2B pull-ups were 17/8/5 ... G2O were all single C+J ... overall felt pretty decent on this ... my C2B pull-ups are not what they used to be... but I got through them.

E.
ROMWOD

-Complete ... felt amazing after squatting.

4/3/17

AM Workout (0700)

Marine Corps PFT

Pull-ups = 22 - 2 no reps = 20 = 90 points
Sit-ups = 115 = 100 points
Run = 18:51 = 94 points

284 points ... the asshole judging my pull-ups screwed me out of some otherwise good reps... but that is the downside to being judged by a peer for the final PFT at TBS ... fuck it all, only 23 day left of this shit hole. Surprised by how solid I felt on the run, I have barely been running at all and my time only suffered by 5 seconds from the last PFT ... it was a beautiful morning, about 50 degrees and sunny with little wind, great morning for a run.

PM Workout (1700) 

I was extremely tired most of today... mostly because we had extremely boring administrative classes that were presented horribly... but after classes ended I forced myself into the gym and felt great once I started moving. Hit the first workout of the new Invictus Competition cycle that started today... I miss this programming... it is great stuff.

A.
Every 90 for 9 minutes (6 sets):
Muscle Snatch x 1 Rep

then...

Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75% (170-180#)
(pause in the receiving position for 2 seconds)

-Muscle Snatch: 135#, 135#, 155#, 165#, 175#, 185# ... haven't muscled snatched in months ... probably before TBS started? But anyway, glad to hit 185#, always a fun lift to warm-up with.
-High Hang Snatch: 175# x 6, 185# x 6 ... felt really solid here, these felt very light and I felt very fast.

B.
AMRAP 24 Minutes:
20 Calorie Row
7 Strict HSPU
6 Burpees
5 Muscle-ups

-5 Rounds + 6 Burpees ... ROUGH ... this was supposed to be the EMOM below:

EMOM 24 (8 sets):
Min 1 - 20/15 Calorie Row
Min 2 - 7 Strict HSPU
Min 3 - 6 Burpees + 5/3 Muscle-ups

Needless to say... I did one set within the first 3 minutes and then decided on the spot to turn this into an AMRAP. The HSPU caused me a lot of trouble... went 2 sets UB then 5/2 4/3 4/2/1 4/2/1 ... MU were unbroken throughout. Haven't been doing much HSPU work during TBS... primarily because I hate them and I hate this place and I usually use the gym as a way to relieve stress, not cause more of it doing by doing shitty in handstand push-up workouts. But today was overall a positive experience, great programming and I got a lot out of this.

C.
3 Sets:
GHD Plank x :60
Rest as needed
Face Pulls (25#) x 20 reps
Rest as needed

-Complete

D.
3 Sets:
Side Lateral Raise (2 x 15# DB) x 10 reps
Rest as needed
Single Leg KB Dead-lift (35#) x 16 reps (8 each leg)
Rest as needed

-Complete

4/2/17

Active Recovery.

A.
Easy 2.5 Mile Run ... very slow jog, didn't time anything. I also didn't plan on doing this, but the weather just ended up being perfect so I decided to get out the door and move around a little bit. Tapering down for tomorrow.

B.
90 Minute Massage ... this was the most painful / enjoyable massage I've ever gotten. Felt amazing on my tight hamstrings / IT Bands / calves / feet.

4/1/17

Jumped into a local gym's class workout today... didn't know what the workout was in advance as they didn't post it online... it was just lifting... did their class wod and then added in a little extra stuff.

A.
Start with a 45/35# bar, then on a running clock complete:
EMOM x 1 Snatch, adding 10# each minute until failure, then...
EMOM x 1 Clean, adding 10# each minute until failure, then...
EMOM x 1 Dead-lift, adding 20# each minute until failure.

-Hit 215# for the snatch, missed 225#
-Hit 275# for the clean, missed 285# (power cleaned the whole time... my knees needed a break after being in the field all week)
-Hit 425# for the dead-lift, didn't going any heavier, 425# felt heavy enough for the day ... was somewhere in the 40 minute mark on the running clock at this point

B.
Strict Pull-ups
7x7
Rest :60

-Complete ... easy reps ... greasing the groove for Monday

C.
For time:
21 Assault Bike Calories
21 GHD Sit-ups
9 Muscle-ups
15 Assault Bike Calories
15 GHD Sit-ups
7 Muscle-ups
9 Assault Bike Calories
9 GHD Sit-ups
5 Muscle-ups

-Unbroken in 8:58 ... had some big transitions on this, but I was happy to get the MU unbroken ... assault bike and GHD combination really blew up my legs.