AM
3 Rounds For Time @~85% effort
14 cal Row
8 BJ SD (24")
11 CTB Pullups
14 cal Row
10 WB (20#)
11 CTB Pullups
+
(Rest upto 10:00)
+
3 Rounds For Time @~85% effort
14 cal Row
8 BJ SD (24")
11 TTB
14 cal Row
10 WB (20#)
11 TTB

Think this was 11:08 and 11:38 - TTB were just a litte slower. Overall, this was way tougher than expected! Did everything unbroken.

PM
30:00 Running Clock:
200m Run @~75% effort
Rest 45 Seconds b/w sets
*Note total Rds accumulated here. 
+
10-20 Min easy aerobic cooldown followed by......

Did exactly 16 rounds of 1:05-1:06 on and :45 off. Tbh I dont know exactly if it was 200m or a little more, was just in front of my home and super easy to run out and back.

A. Foam-roll / Lax ball upper back & lats - 5-10min
B1. Quadruped Scap CARs; 3-5 Controlled reps in ea/direction, rest as needed
B2. Quadruped Thoracic Rot; 3 rot in ea/direction, rest as needed x2 sets
C1. Bretzel + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath), rest as needed
C2. Side Lying Shoulder Windmills; 4-6 slow controlled rotations/ arm, rest as needed x2 sets
D. Hips; pick your favorite hip opener and get some touches here. Some recommendations would be a seated 90/90 stretch, quadruped fire hydrants or hip windmills 
E. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthening movement, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)


AM
A. Clean (any style); 1:00 to accumulate very high quality singles @105-110kg (do not sacrifice quality for # of reps. This should feel more like a cluster set than lifting under metcon fatigue), rest ~3:00 x3 sets 
+
4-5 Sets:
500m Row @~70% effort (cruise pace)
10m FRWL out and back (95#)
10 S.HSPU
24 cal C2 Bike
Rest 3:00 b/w Sets

Clean: 5/6/5 - that early armbend made this way easier in second round. 110kg
4 Sets - Row @2:00, Lunges felt good and fast! HSPU unbroken but felt hard, Bike around 1400-1500/Cal per hour - around 4:30 to 4:40 per set.

PM
A. Dual KB Front Rack Walk; 40m UB w/ mod smooth load x2-3 sets, rest as needed
B. Myo Rep Neutral Grip Pushup on DB @2020 tempo w/ full protraction at top + light band (Perform a max UB continuous set which should end 2-3 reps shy of failure -judged by when speed of rep slowly noticeably. Once that is achieved stop and rest for 20 seconds, then hit 4-5 reps, rest 20s and hit another 4-5 reps until you've completed 3-5 additional sets of 4-5 reps. If at any point you cannot complete 4-5 reps on the "Myo-Sets" then cut it there)
C. Natural Knee Extension; 4-6 full ROM reps (use band assistance) x2-3 sets, rest as needed
D. Nordic Hamstring Curl @21x1; AMRAP(-2 to -3) x2-3 sets, rest as needed

A. Just one KB was a little easy. Added two sets of SB Carries.
B. 14 Reps with band, then I think 7 additional sets of 4 Reps.
C. Knee felt stiff and way better afterwards!
D. 2 Sets, this used to feel stronger and needs to get better again!

AM
A. PS. HPS; 1.1 x3-5 sets, rest as needed (80-85kg across. What was quality like here?)
B. Snatch Pull from blocks (~4" off floor); 1.1 x2-4; rest as needed (115-117.5kg - end the set if power visibly drops off)
+
Brute Muscle Up Program:
C. Hollow Pull MU (swinging strict MU) - https://www.youtube.com/watch?v=qeXBfb4Ojpg&feature=youtu.be
-Points of performance: Accumulate 10–15 attempts in singles and doubles. Take plenty of rest. For quality, not fatigue.it.

D. Arch hang to no-press-out hollow-pull muscle-up drill - https://www.youtube.com/watch?v=Tjib_BJt4GE&feature=youtu.be
-2-3 reps x3-5 sets
-Points of performance: This drill emphasizes the fact that the hollow-pull technique is like a strict muscle-up but adds a velocity to your legs to help the upward motion. We aren’t interested in fatigue here, so no press-out.
-After the arch, drive your feet forward fast and hard into a deep hollow. This will give your legs a velocity immediately upward, as the legs rise and you pull your thumbs to your armpits so your upper body will rise with your feet. Don’t bend your knees and don’t arch. Coordinate a fast, straight leg swing into the hollow with the pull and feel the magic.


E. Alternating hollow-position swinging pull-up to no-press-out muscle-up - https://www.youtube.com/watch?v=_vKisxo5KyA&feature=youtu.be
-2-3 reps x3-5 sets
-Points of performance: Same as above but we are adding a little velocity here. Keep good swing form and emphasize the feet scooping into the hollow on the pull-up and the muscle-up. Again, no press-out here (you can add a few if you really want) because we are interested in form, not fatigue.
+
Power Lung:
3-5 breaths Standing in a split stance (right leg forward)
3-5 breaths Standing in a split stance (left leg forward)
3-5 breaths in the bottom of a squat
x2 sets
*Rest as needed b/w movements and sets -- keep quality high so this isn't fatiguing
*All breaths are slow/ controlled w/ a maximal depth inhale into the diaphragm followed by a full exhale 

A. 5 Sets: 80, 4x85. Quality of Power is good, from hang is just shitty. OVHD pos. felt god.
B. 117,5kg felt solid today
C. Did D before by mistake and felt weird. Stopped, did C (Only singles) and after that D felt amazing! Although those drills both are with false grip, they really seem to help to make it click!
D. only 2 reps per set, keeping false grip here is hard for a heavy guy like me
E. I think this was too much false grip for that day. both hands are ripped at my palm right now. maybe C and D and then some regular beat swings or a pull back drill?
+
That breathing drills help a ton!


PM
2:00 AMRAP @~70% effort
12 cal Skierg
12 cal C2 Bike
(Rest 2:00)
x3-5 Sets
+
For Time:
1k Skierg
25 Thruster (95#)
30 BFB
25 WB (20#)
2k C2 Bike

I really need to start to log my times ASAP cause otherwise I just forget about them. That workout felt amazing though. Really hard but really good. Like I wrote, that breathing helps man! Ski started at 2:00 and built, Thrusters unbroken BFB felt fast, WBs unbroken, C2 @ 1:45 and built to 1:40 - yeah!

EST Prep:
1. Diaphragm Smash - 
2. Positional Breathing on AAB; 10 deep diaphragmatic breaths sitting on the AAB upright w/ your hands on the handles x2 sets
+
15 cal AB @225 watts
Rest 1 Min
15 cal AB @275 watts
Rest 1 Min
15 cal AB @325 watts
Rest 1 Min
...cont until you hit an ~8.5 RPE interval. Then rest 3-5 Minutes and hit 10-15 sets by feel w/ 1 min rest at your finishing pace from the ramping portion. This should feel like a high quality aerobic session that feels like work, but isn't a killer and isn't forcing you to grit through it""

+
10-20 Min easy aerobic cooldown followed by optional accessory work....

Choice Accessory Work: No axial loaded movements (BS, DL, etc)
A. 2-3 Sets of a anterior chain focused movement (belt squat machine, leg press, leg extension, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
B. 2-3 Sets of a posterior chain focused movement (hip thrust machine, GHR, hamstring curl, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
C. Optional core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)

Bike up to 575, then 11 more sets. Felt hard, but good.

Then I overdid it a little on the belt squat machine I think. Legs felt a little heavy on Friday..
3x 8 @ 60kg/Side + some GHD Hip Extensions and Some GHDSU. Core is still sore as I am wriiting this on Saturday although I only did 3x 25 @ RPE 7-8.

AM
A. Clean; build to a 127.5-142.5kg single (no ego lifting. If the low end of the range is tough today cut it there), then hit 1.1.1 x2-3 @117.5-122.5kg, resting as needed b/w sets (note quality on back off sets)
B. Back Squat; build to a 155-180kg triple (Not too concerned about top end #'s - cut it if you start to grind) then drop down to 142.5 and hit AMRAP(-2) w/ smooth reps x1-2 sets, rest as needed b/w all sets 
C. WPU; 3-5 reps (bar touches below collar bones) @20kg, rest to recovery x2-3 sets (goal is >9/14 reps across 2 or 3 sets respectively)
+
10:00-15:00 ATW:
10 cal Row
10 Alt Step Ups (24")
10 cal Skierg
15 cal C2 Bike
*Focus on breathing, efficiency, and transitions. Move from one station to the next at a steady pace. This should feel like a 275-300 watt assault bike where you're just cruising along steadily. If you have any sensation of getting 'pumped' or 'burning' in the muscles rest for 30-60 seconds, then continue at a lower output 

Clean up to 140kg (not happy with mob. today, should have opened up front rack more)
+ 3x1.1.1 @ 120kg 
BS up to 170kg
then 8/6 at 142,5 legs were shot at this point
PLU 4/5/4 - also felt hard today.

15 Min ATW @1200 Cal/h - felt good.

PM
Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8"
+
10 Sets @~80% effort
5 CTB Pullups
12 cal C2 Bike
25 DU's
8 Bar Facing Burpee
10 cal Skierg
5 K.HSPU 
Rest 2:00 b/w sets
*Hit every other set in reverse order. Note time each set

Did this with a friend as I go, you go and always took around 2:20 per round (she as well) so pause was sightly longer. Fun session, fast movement. Ski and bike around 1400-1500 Cal/h.

EST Prep:
1. Diaphragm Smash - 
2. Positional Breathing on AAB; 10 deep diaphragmatic breaths sitting on the AAB upright w/ your hands on the handles x2 sets
+
8-12x Row @1:30-1:32 x2
First Set 10, second set 8 - RPE around 8-9. Was harder to pull than to breathe. Just got again so many bad news and did not feel like killing myself.

+
10-20 Min easy aerobic cooldown followed by optional accessory work....

Choice Accessory Work: No axial loaded movements (BS, DL, etc)
A. 2-3 Sets of a anterior chain focused movement (belt squat machine, leg press, leg extension, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
B. 2-3 Sets of a posterior chain focused movement (hip thrust machine, GHR, hamstring curl, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
C. Optional core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)

Was at home so did the following:

Terminal Knee Extension 3x15/Leg
Box Hamstring Curls
Weighted Wall Sit 30kg for :45 into :45 unweighted (nice one!)
Some hanging Leg Raises which felt good. 

This was a smarter session than last time!


AM
A. PS; 1:00 to accumulate very high quality singles @90kg (do not sacrifice quality for # of reps. This should feel more like a cluster set than lifting under metcon fatigue), rest ~3:00 x3 sets 
B. BB Front Rack Step Up; 6-8 reps/ side alternating ea/ rep x2-4 sets, rest as needed (>40kg. 24" box)
C. Banded Pushup on DB's (neutral grip); AMRAP(-2) w/ moderate band tension x3-4 sets, rest as needed (loop a band over each hand then over your back so the accommodating resistance makes it more difficult as you press up. Make sure to get full protraction at the top)
D. DB Pull Over @controlled tempo; 8-10 light-mod reps x2-3 sets, rest as needed (full inhale and exhale when you reach your end range of motion. 15kg)
+
Every 90 seconds 
:45 C2 Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 5 seconds/500m until you hit 1:30/1k. Note RPE on that final set from 1-10

A: 4/4/4 felt weak today - legs were tired.
B: 45kg 2x12 Total Steps - this killed me
C: Did some strict dips cause had the chance today. unweighted, total 55 Reps (will count total reps from now on)
D- done - helps!

+ PM: did AAB cause we were in a Box - total 9 Rounds flat. Was rough but happy!

PM
For Time:
*1:00 on/ 1:00 off 
For Time:
50 cal Skierg
50 Wall Ball (20#)
50 Bar Facing Burpee
50 Thruster (empty bar)
50 cal C2 Bike

Notes:
-The goal for this broken-chipper style workout as to move through this at a steady pace accumulating quality volume w/ good breathing mechanics. The broken style should allow you to work on some larger sets without blowing up, but do not hesitate to break reps during the 'on' periods to ensure quality stays on point. The cumulative effort here should feel like a threshold type workout where you're sustaining a steady burn/ moderate respiration, but it's not the same degree of burning/ breathing as you'd feel on something like a 2k row example

A. PC. HPC. Jerk; 1 Complex of 1+1+2 @100--110kg performed every 1:30-3:00 x4-6 sets (all complexes should be a B or higher on an A-F quality scale. Note load/ RPE for each set, as well as how much total time this takes. Follow up from last time - for some longer limbed lifters a little arm bend is needed. While it may not be considered 'optimal technique' that body type needs to make modifications to be able to hit some of the key positions in the lift, which requires some compromise)
B. Clean Grip RDL @21x1; 8-10 x2-4, rest as needed (Once your hips stop moving backward you've reached your functional ROM. If that occurs then stop there, then reverse the load under control. 110-112.5kg)
+
8 Sets:
12 cal Row
10 Wall Ball (20#)
10 Burpee (jump and touch pullup bar at top)
4 Ring Muscle ups
Rest 2 Minutes b/w Sets
+
10-20 Min easy spin @2 damper on C2 Bike followed by diaphragmatic breath work and movement/ mobility as needed

Complex @100kg cause still feeling weak. I don't know why cause I am eating more actually. 
RDL @ 110kg for 3x8 Reps, hammies were sore the next day for sure.
+
8 Sets around 2:20 to 2:30 - RMU felt better, but was not able to transfer the skils from the RMU skill session, still leading with hips, not feet. This workout was rough!

A. Push Press; 2-3 reps @100-105kg every 2:00 for 8:00-12:00 
B1. Banded Landmine Press; 10-14 reps @15kg + black band x2-3 sets, rest as needed (Goal is >10 reps on top set)
B2. Chest Supported Row machine @21x1; 8-12 reps x2-3 sets, rest as needed (your choice of machine)
+
:30 AB @~80-85% effort
:30 AB @150-200 watts
x repeat upto 20 sets 
+
10-20 Min Easy AB, then...

C. McGill Curl-up - 3 x 10sec hold / 5sec Rest + 2 x 10sec hold / 5 sec rest +12 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
D. Rotating Elbow Plank; 10 sec middle, 10 sec left, 10 sec middle, 10 sec right x2-3 sets, rest as needed b/w 
E. Bird-dog; 10 sec hold on left, rest 20-30 seconds, 10 sec hold on right, rest 20-30 seconds x2-3 sets
F. Lying Leg Curl @2111; AMRAP(-2) @55kg x3-4 sets, rest as needed
G. Passive Bar Hangs; :30-:60 x2 sets, rest as needed

PP 105kg x5 total sets of each 3 Reps. Felt good.
B1+B2 skipped this time - murph prep felt good! 
Accessories done. Hamstring Curls 10-8-8 Reps at 60kg