Sunday funday

I had a late workout today which ended up being quite good.

warmup
dynamic stretching

Gymnastics level 3 (intermediate) 
Day 2 
5 rounds
3 weighted pullups - 20 lbs - getting stronger, I may increase the weight soon
3 muscle ups - I have changed from muscle up rows to muscles ups just to work a little more strength
3 kips - for was ok, seemed better on the last round

3 frog to headstand - getting very good at these now but it will be a while before I can press into a handstand from this position.

Strength
OHS - 5, 3, 3, 1
135, 155, 165, 175
I feel like I could do a good bit more weight but its the jerk that is the problem. As my shoulders get stronger this should increase.
Snatch 6x2 - 80% of 1RM on the minute - this was pretty good. It was manageable but def got challenging towards the end.

rest 5 mins then

5 x 30 secs on 30 secs off KB swings @ 44lbs
I thought at first that this was gonna be easy as the prescribed weight for it was 35lbs but it was pretty hard by the last round.

Turkish get ups squat style  5 each side with 55lbs - this was tough.

pretty slow pace workout today but it was still v good.