A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
(work on rhythm and movement efficiency)
L-Seated Rope Climb x 1-2 ascents
(scale to legless, or 2 standard climbs if you don’t have an L-seated climb)
V-Ups x 15-20 reps
(perform as quickly as possible)
B.
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.
C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Strict Handstand Push-Ups
50 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 85 reps for scoring purposes.)
Legend of the BearNinjaCowboy 
A. Time and kipping HSPU kill my neck
B. Stayed light, 175 across. No misses but shoulder still isn’t stable
C. 29. Went really slow, MU went 1/2/3/3-1/3-2
D. Subbed strict ring dips: 3 + 90m dips were 10/6-2-2/3-3-2-2
Did a lot of modification on account of the shoulder. Feels better, but not quite 100%. Extra mobility required in the bottom position of snatch/OHS was not happening. Subbed in power snatch which seemed not to aggravate anything.
A) 13-15 everytime – 1 L sit rope climb – 180 20 everytime
B) Did hang power snatch and power snatch 155/165/175×4.
Hip opening/bar speed felt great. Per Erik my bar was getting away from me and my punch out could have been better. All in all, felt really good today
C) 39 Did 155# Power snatch. MU all unbroken, belt great
D) 2+ 8 HSPU. Everything felt good here, HSPU were 5/5 5/5 5/3
A) 15 HSPUs, subbed L-sit pullups 2 reps, 20 v-ups
B) 125-135-145-165-175-185(f)
C) 25. Taking it nice and easy. Only missed 1 snatch. All MUs unbroken. Very happy with both of those things.
D) 3+120m. All HSPUs unbroken.
C. 47 reps (6+5) with 155 PS. MU unbroken until set of 6s
D. 2+26. Shoulders locked up first set of DUs