12/7 Front Squat 205lbs x 2, Squat Clean Thurster 160lbs

12/7
Sleep ~9p-6a Still feeling stiff & sore this morning.  Which I'm starting to notice is when I do my best in heavy lifts.  I remember being sore going into the first day of the ladies athlete camp last month when I PRed my FS at 210 for a single.

A. Front squat - build to a 2RM

3-5 x 85, 125, 145, 2x 165, 1x 175, 185, 2x 195, 205-called it. 

B. Squat clean thruster 2-2-2-1-1; rest 2 min

(85, 105) 115, 125, 135 x 2, 150, 160 x 1

I had missed 160 last month in AZ but finished it out this time. 

+

9 min @85%:
1 rope climb 20'
0.2 mile AD
20 pushups hr

We haven't blown through the roof yet to extend the rope height yet (probably only about 12-13' in height).  So I climbed up then back down without putting feet on ground then back up.  Video below. 

4 Rounds (2:10, 4:30 (2:20), 6:50 (2:20), 8:58 (2:09))rest 4 min
9 min @85%:
4 wall walks
15 wall balls 14# to 10ft
45 double unders
This was the worst.  2 full rounds plus 20 double unders into the 3rd. 
All WBs UB.  DUs felt horrid.  Took 4-5 sets to complete first 45.  2 sets on 2nd, 2 sets on third to get to 20. rest 4 min

9 min @85%:
5 muscle-ups
400m run
Didn't warm up any MUs before starting here, but felt great.  Did 4 sets of 5 UB MUs plus 100m run of the 4th round.  Best transitioning I've had into MUs.  

rest 4 min

9 min @85%:
300m row
10 db push press 40#/h
8 ghd sit-ups
3 Rounds + 160m row.  DB PP all UB.  Each set felt better than previous.  Row felt horrible at start ~2:15 ave first round then found a bit of a groove ~2:08/2:12 pace next two.  Faster into finish ~2:05 pace. 

Mistakenly did this whole morning session fasted.  Didn't notice until the end of the day when I opened my bag and saw the banana I had intended to eat before starting.  Energy felt good other than the rowing final 9 minutes I felt a bit flat.