21-15-9

Squat Cleans (135/95) - used 15 lb bar
Ring Dips - did Box dips

For time:
115#/75# Bear Complex, 5 reps
25 Pull-ups
Bear Complex, 4 reps
20 Pull-ups
Bear Complex, 3 reps
15 Pull-ups
Bear Complex, 2 reps
10 Pull-ups
Bear Complex, 1 rep
5 Pull-ups

Strength:
Hang-Power Clean: 2 x 3 (95)
Knee Power Clean: 2 x 3 (135)
Power Clean: 2 x 3 (165/185)

WoD: 6 RFT
3 Thrusters (135/85)
6 Clapping Push-Ups
9 Supine Rows (Slight hip thrusting no Rx)

There is no description for this WOD as it is stat.

3rnds
5+5 Bulgarian split squat
5+5 Death March
5+5 Glute plank

Complete as many rounds possible in 12 mins of
185 bench press 3 reps
225 back squat 5 reps

"Open Flow" w/Ginger

5 rounds of
6 ring hspu
12 toes to bar

Row 1600m
50 double unders
Row 1200m
100 double unders
Row 800m
150 double unders
Row 400m
200 double unders

50 power cleans (115lb)
50 ball slams (20lb)
50 KB Swings (55lb)