1st Minute- 1 Burpee, 1 Squat (rest)
2nd Minute- 2 Burpees, 2 Squats (rest)
etc.,
continue until you can't complete both within the 1 minute time

Warmup:
Row 1k (try for split less than 1:50) - 3:36
General mobility with emphasis on shoulders and hips

Strength:
5 x 3 Squat Cleans
3 x 135
3 x 165
3 x 185
3 x 215
3 x 235!

Shoulder felt really good up until last set

50-40-30-20-10 of:
Double Unders
Sit ups (ab mat)

Got the first 47 unbroken with my heavier rope! Got my set of 40 and 20 unbroken as well.

10 squat cleans 55 lbs
10 Ab rollouts
50 jump rope
200m run

AMRAP 12 minutes

As many rounds as possible

Death by Burpees and Squats
1st minute: 1 burpee 1 squat
2nd minute: 2 burpee's 2 squats
so on and so forth
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.
.

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100 Box Jumps 24in box
80 KB Swings 53lbs
60 hand release push ups
40 pull ups (butterfly)
20 ground to overhead @ 135

1 hour of basketball
30 mins of mobility

Muscle up progressions and HSPU

WOD

3min AMRAP Push ups - Hand release on toes - 59
3min AMRAP Sit ups - feet together, touch ground behind head and in front - 63

Work up to 1RM

50 Double Unders (subbed for 18 box jumps)
15 knees to elbows
12 push-ups
9 ring dips
6 reverse burpees

5 rounds