3 Shoulder Press on the minute for 9 minutes @ 60% of your 1 RM. On the 9th min do max reps.

15@55#

Rest 5 min.
12 min AMRAP
Start with a 400m Run then
3 Hand Stand Push-up
6 Pull-up
9 Hand Release Push-up

4+2 HSPU

My hands were sensitive when i woke up this morning; this DID NOT help.

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

9:53

5rds for time:
-15t2b
-10m hsw

Try to go unbroken.

1 snatch every 30 seconds
1-1-1-1-1-1-1-1-1
135-135-135-135-135-155-165-170-175F-175F

10 min AMRAP
run 200m
7 snatches #115
5 burpees

4 rounds + 200m, 2 snatches

25 box jumps 24"
20 KB swings 1.75p
15 CAL row
10 strict pull ups
5 handstand push ups

AMRAP in 15 minutes of:
5R/5L Pistols (one legged squat)
10 Goblet Squats (45#)
15 Lunges

Cashout:
Tabata Pull-ups (scaled small blk band)

21-15-9

Body Weight Deadlifts & Box Jumps

I did 225#

21-15-9

Body Weight Deadlifts & Box Jumps (24")
Scaled

5 rounds for time of
15xdeadlifts
15 toes to bar

5 rounds for time of
15xdeadlifts
15 toes to bar