A: Squat Cleans

5-3-3-1-1

75-95-115-115-115

B: 21-15-9
for time

Squat Clean Thrusters-95 lb.(scaled 75 lb)
Pull Ups(scaled ring rows)

13:10

3 Rounds For Time (1 minute rest between each round):

20 Wall Ball Shots (Rx 20 lbs)
20 Sumo Dead Lift High Pulls (Rx 75 lbs)
20 Box Jumps (Rx 24")
20 Push Presses (Rx 75 lbs)

20 Ring Rows

15:14 total time, Work time 13:14

12-9-7 of:

135 lbs Squat Snatch
Handstand Push-Ups

First time I messed around with that much weight on Squat Snatch. I failed on the first 4 reps of the whole workout but found my rhythm after that.

4k run for time
Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

Don't have the exact time because I forgot to start the clock for Angie but all in all around 48 minutes which I consider a pretty decent time for an amateur like me.

Deadlift 5-5-5-5-5 max: 67,5kg
Bench Press 3-3-3-3-3 max: 35kg
Front Squat 1-1-1-1-1 max: 40kg

+
AMRAP 6′
6 Deadlifts
4 Push Ups
2 Front Squats

In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of Sit-ups
1 minute of Inverted Burpees

Pre-WOD: 3x5 Back Squats

WOD: 3 Rounds for Time

400 Meter Run
21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

3 Rounds for Time

21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

Thanks to Spence for naming this one. I was able to do everything unbroken, just need to push it a little harder on the runs.

For Time:/21-15-9 reps of:

Power Cleans (Rx 135/95)
Shoot Throughs

---

5 minutes: AMRAP

10 T2B
20 DU

WOD:
5-5-3-3-1-1-1
Shoulder Press

---

For time:
1 mile run