5X85
5X105
10X135

AMRAP 12 min
-150 Wallballs
-90 double unders
-30 muscle ups

5-3-2 Bench Press progressing through weights

185-205-225
205-225-245
225-245-265
245-265-285 (1, little help on second rep)

Max Hex Bar Deadlift

5 @ 135
5 @ 225
3 @ 315
2 @ 365
1 @ 415 - PR.

Warmup

50 Jump Ropes
30 Pull Aparts
30 Dislocates

Body Building

50 Dumbbell Bench Press
50 Incline Dumbbell Bench Press
3 x 15 Bicel Curls + Burnout
3 x 15 Upright Row
3 x 15 Dumbbell Row
1 ME Set of Strict Pull Ups (You may want to do this before the rows)

Conditioning - For Time - In memory of 911

3 Rounds:

09 - HSPU
11 - Deadlifts (135/225)
20 - KB Swings (25/55)
01 - Hill Run

Squat 5x5 (165 lb)
Overhead Press 5x5 (85 lb)
Deadlift 1x5 (155 lb)

5X135
5X155
13X175

9-7-5
Muscle-up
Squat Snatch

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Modifications: Obviously, I can't do a muscle up, so instead we did 2 to 1 pull-ups (chest to bar if possible) and clapping or hand release push-ups (the 5:30 class was running a little late so we didn't have time to all try to do ring dips/adjust the rings and such). For my pull-ups I did some kipping and some jumping...the second round I did all 14 kipping...the third round I started tearing so I finished up w/ jumping. I did hand release push-ups (on my toes) and used 35# for the squat snatch. I think I did okay...I'm just slow. I would like to go up in weight next time we do the squat snatch...I think I could have done a little more.

1000m row
50 Thrusters "45 LBs
30 Pull ups

a) SP wk2: 6,5×80#
b) Cindy: 16+6 push ups
c) tried to do weighted dips…that didn’t work: got up to 5xBW
d) 50 GMxblue, 35 GMxgreen

21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups

I changed this up and used a barbell with 105 lbs. This was heavier than Rx, but I used a barbell to enforce the clean and squat clean with the bar, rather than let the dumbells throw my movement pattern off.
I liked this WOD and I was surprised at both how well the squat cleans went as well as how hard the HSPUs felt.
I did this in 8:58
I felt pretty good. I don't think the bar was rotating well as my wrists were feeling it a bit on the squat cleans and sometimes I was not rotating the wrists enough.
I was getting into the squat well in advance and opening up the hips well overall though.
I went to kipping about after amybe 10 reps. I was goign to keep on going but I was pushing the pace pretty hard.
I warmed up with normal stuff and then started practicing about 5-6 reps at a time with increasing weights of the hang squat clean:
45, 75, 95, 115
Post WOD I just stretched for a while and went home.