Back Squat
12x2 @ 85% (275)

Deadlift
12x2 @ 65% (300)

Pre-WOD - 11 Minute Clock:
- 5 minutes
2 Power Snatches EMOTM (55#)
- 1 Minute Break
- 5 minutes
1 Power Snatch EMOTH (65#)

WOD - 10 Minute Clock OTMEM:
Alternate Minutes (Minute 1, KB; Minute 2, 200M; Minute 3, KB ...)
- 15-KB Swings (53#,35#)
- 200 meter run

Skipped the 3rd 200m run because I run slow and was falling behind!!!

10 minute AMRAP

10 Shoulder to Overhead #115/75
90M Sprint

I was feeling a little not focused so I put together a 4 movement rotation to keep on increasing and doing while resting approximately 3 minutes between rounds
20 Wallball (I used an 18 lb ball, but was throwing it WAY HIGHER... like 11 or more feet up.
10 KB Swings (I used DBs) started with 35 lbs, 50, 60, then 70 for the real sets (4)
10 High box jumps I was at about 32 then kept increasing and was VERY near max for all sets
40 DUs

I would do a round in about 3 minutes and then take about a 3 minute rest. The high box jumps took the time because I was jumping up and not rebounding down since they were so high.

GREAT WOD

Post WOD
I did sets of 5 reps of pretty close to max height box jumps (about 4 fingers higher than my belly button)

being

A. Clean grip DL; build to a tough 3 TnG - 335#
B. Weighted dip; 5, 5, 5; rest 2 min - 53#
+
20 seconds max reps KBS 2 pood
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min actively
x5

pretty much stayed consistent at 10-8-8 across each set

Legs are beat up after deads. Foam roll, very painful.

3 rep max bench press:
3x 135 lbs
3x 185 lbs
3x 205 lbs

Complete as many rounds in 15 min of:
250 m row
100 lbs DB snatch 10 reps each arm -> sub'd 45 lbs

5 rounds + 161 m

I'd be very impressed to see this workout done we 100 lbs DBs.

Skill
Max Strict Muscle Ups - 3
10 mins of Double Unders
5 mins of HS Walk

WOD
Five rounds for time of:
7 Squat Clean Thrusters (35kg)
10 Pullups

Back squat 3 x 5 reps
225-225-225

Bench press 3 x 7 reps
175-175-175

Deadlift 1 x 5 reps
245

1-6-1 ladder
Deadlift (165)
Burpee
Then 400m run
10 strict press
400m run