MM Snatch

Muscle Snatch 4-4-4-4-4
40kg-45kg-50kg-55kg-60kg (pushed out last 2 reps)

Back squat (w/ 3 sec pause in rock bottom) 3-3-3-3
80kg-100kg-110kg-120kg

 3 rounds of:
15 cal ski erg
2 x 10m sandbag slide @35kg

4.45

Dead Stop

only 20 min to train today!

5 min EMOM of:
6 Deadlifts @100kg

Every other min for 5 rounds: (or ideally keep going until you can't complete the work in 1 min)
5 Pull-ups
5 Wall ball shots @9kg
5 Toes-to-bar
5 KB Swings @28kg

Big Clean Up

4 x 1 Muscle Clean, 5 Shoulder Press

40kg-45kg-50kg-55kg

4 rounds for QUALITY:

3 Power Clean, 3 Push press (60kg-70kg-75kg-80kg) 

6 Bar Dips

12 DB Rear delt flyes @8kg

Organised Chaos

Run 400m

5 rounds of:
5 burpees
5 air squats

WOD:
2 rounds of 1 min on each movement

Row 20-15
KB Swing @24kg 23-22
Ground to shoulder @45kg slam ball 7-8
Air Thrusters 30-30
Aerodyne 10-10
Toes-to-bar 17-12 (first 10 unbroken)
Pull-ups 18-12
Power cleans @60kg 7-8
Man on fire burpees 8-10

Worked on maintaining nasal breathing with big breaths in between periods of work. Felt like I had a mask on on second aerodyne set and had to suck in a few breaths...

Shoulder Start

Shoulder mobs
2 x 6 Single KB press in lunge

5-5-5 Shoulder Press
45kg-52.5kg-57.5kg

Training cut short...

Sunday Classic

250ft Hill climb with 3 kids before going to beach.

Beach:
Animal walks
Handstands
Pistol practice
Dragging 3 kids on a log
Half hour SUP paddle

Ed's 4th birthday in the afternoon:
Slackilne and hanging around on the rings/ in trees...

Yard Work

In the outdoor yard where most of my training goes down at work...

Back Squat
5-5-Max @60-70-80% (10 push-ups after each set)
90kg-105kg-115kg (6)

Alternating EMOM for 12 mins:
3 Muscle-ups
6 Box Jumps @30"

10 mins Handstand walk practice
Got a couple of solid 10-15m efforts

10 x 200m Row (1 on, 1 off w/ a partner)
6.40 (partner/ rest time 6.43)