Back Squats 5-5-5-5-5

then:-

Eight rounds of:
20 seconds Kettlebell Swings @ 24kg/16kg
10 seconds Rest
20 seconds Double Unders
10 seconds Rest
Beginner: Scale movements as necessary.
Advanced: KB @ 32kg/20kg.

Result:- 50kg/55kg/60kg/65kg/70kg, (78.256) 2334 (16KG, SRopes)

Deadlift 1-1-1-1-1-1-1

then:-

75 Burpees for time.

*The aim of the deadlift rep scheme is for you to attempt a personal record(PR) on your 1 Rep Max(1RM) deadlift. If you have never done something like this before, start your first attempt with a load you know you can lift for 5 reps. From there, increase the load on each attempt. For experienced lifters, you should be hitting your current PR by the 5th of 6th attempt. Use the remaining attempt(s) to hit a new PR. Rest between sets can be between 3-5 minutes, depending on how your feel. Remember, if you don’t feel ready, don’t go yet. A one rep max effort puts a high load on the muscles and central nervous system, so if done correctly, it is very challenging. A proper warm-up is important as well as doing mobility drills to improve the deadlift position. The coaches will be on hand to guide you through the warm ups and please refer to the following video below for tips:-

Result:- 65KG/70KG/75KG/80KG/85KG/100KG/110KG, 8:13minutes

Press 3-3-3-3-3

then:-

Three rounds for time of:
15 Kettlebell Swings @ 24kg/16kg
30 Push Ups
45 Squats
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, Hand Release Push Ups.

Result:- 25KG/30KG/35KG/40KG/45KG, 15:40minutes(Russian KB Swing 16KG)

Back Squats 5-5-5-5-5

then:-

Run 1.6km for time.

Result:- 45KG/50KG/55KG/60KG/65KG, 10:15

Teams of 3

60 Squat Cleans
60 Shoulder to Overhead
10 Rope Climbs
30 MU (Scale to 60 Pull Up, 60 Ring Dip)
Run 400 Each
150 Wall Balls

330 x 3
worked on my traps

almost got 205

Strength:

Push Press Singles: 1x185, 1x205, 1x215, 1x225, 1x235

Metcon:

Tin Man: 5 Rnds: 5 reps of cleans (205lbs), 5 reps of bench press (205lbs)

Time: 8:52

5 Rounds:
15 Pull ups
30 Push ups
15 Box Jumps (24/20)
30 Double Unders
Rest 2 Min

Worked on snatches. Hit 175 twice and failed on 190.

WOD:
21-15-9 of:

Wall ball (20lb)
GHD sit ups
Double Unders

4:34