60 min play with the following movements: low intensity, no heavy breathing.

TGU
KB windmills
Wall balls
Walking lunges
Box jumps (various heights..no more than 10 unbroken/set)
GHD sit ups...no GHD machine so I did regular sit ups
Toes to bar
Double unders

Worked all the movements...still don't have double unders so I did some practice on those.

20 min z1 airdyne (sprint last 5 sec of every min)

Pretty easy

A: Power Clean, 3, 2, 1, 3, 2, 1; rest 2:30
B1: Weighted Chin up 3, 3, 3, 3; rest 90 sec
B2: Push press 3, 1, 3, 1; rest 90 sec
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For time:
21 thrusters @ 75#
21 Pull ups

A: 135, 145, 155, 140, 150, 155
B1: 20, 25, 25, 25
B2: 105, 115, 115, 125
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2:50...this sucked....thrusters are always hard for me.

A: Back squat @30x1; 6, 4, 2, 6; rest 2:30
B: Snatch 2, 2, 2, 2; rest 2:30
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Airdyne sprint 15 sec @ 100%
rest 2 min X 6
Rest 8 min
Airdyne sprint 12 sec @ 100%
rest 2 min X 6

A: 185, 195, 205, 185...these were tough and I've done more weight at this tempo before.  I got full depth ass to the floor on all reps
B: 65, 85, 95, 105....still not comfortable with a squat snatch so these were all power snatches.  105 was a PR though
+
Airdyne sprints...sucked like usual.

Did some more snatch balances today and a few heavy deadlifts.  Did some stretching and foam rolling and a 1k row.

After yesterday's poor performance on the snatch balances I decided to spend about 45 minutes working on those today.  Did a bunch of them with light weight..65#.  Will probably do the same tomorrow so I can get more comfortable catching the weight at the bottom.

Did about 30 min of stretching a foam roller work today too.

A: Snatch high pulls 3 x 3; rest 2:30
B: Deadlift 2-3x5; rest 2:30
C: Snatch balance 3x3; rest 2:30

A: 95, 115, 115....these felt good...got a nice pull and high elbows
B: 225-3, 245-3, 255-3, 265-3, 275-3....last set was 2x BW with 3 reps so I was really happy with that.
C: 65, 85, 95...last set was really sloppy was not catching it at the bottom but in about a 1/4 squat.  Not comfortable doing full squat snatches.  Every time I do snatches it's alway power snatches.  Need to work more on snatch balance and full squat snatches with light weight.

A: Clean and jerk 3, 3, 3, 2, 2; rest 2:30
B: Front squat 8, 6, 4, 2, 8; rest 2 min

A: 115, 125, 130, 135, 140 ...these got tough at the end but 140 was a PR for a jerk
B: 115, 135, 145, 155, 140...got full depth ass down to calfs.

A: Power Clean; 3, 3, 2, 2, 1; rest 2:30
B1: Weighted chin up 5, 3, 1; rest 90 sec
B2: Push press 5, 3, 1; rest 90 sec
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3 rounds for time:
250 meter row
15 burpees

A: 115, 135, 145, 145, 150...these got tough at the end
B1: 15, 15, 25
B2: 95, 105, 115
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3 rounds - 7:33

30 TGU - not for time
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5 rounds, slow and steady z1 pace, rest as needed b/t movements
10 wall balls
10 GHD sit ups
20 back extensions
20 walking lunges
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Row 5 min easy

TGU's - used 35lb
5 rounds at easy pace....this wasn't too bad
5 min row nice and easy...not bad either

I was tired and kind of aching when I got home about an hour after working out.

Rest Day

A: Back Squat @ 30X1; 8, 6, 4; rest 2:30 b/t sets
B: Power Snatch - 3, 2, 1; rest 2:30 b/t efforts
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Airdyne Sprint 12 sec
Rest 1:48 X 5
Rest 5 min
Airdyne Sprint 12 sec
Rest 1:48 X 5

A: 185#, 195#, 200# ... these were tough
B: 95#, 100#, 105#...these were tough after doing 54 snatches yesterday, but 105# was a PR

Airdyne Sprints....these just plain suck!!

Did the snatch open WOD:

30 @ 75lbs
24 @ 95lbs

Only went to 95 after the first 30 since the most I've ever snatched is 100.

5 Sets at high effort:
Row 10 strokes hard
15 KBS 1.5p
5 Burpees
Rest walk 2 min b/t sets

something popped in my back on the last set of KBS...felt like a rib head popped out of place so I stopped and didn't finish the last 8 KBS or 5 burpees.