Deadlift @ 190
dips on rings, on parralletes, on parralletse w/band

5 complete rounds

20min to find a heavy clean - 135#

Then

6min running clock
"Grace"
30 clean and jerks (135/95#)
With remaining time AMRAP MU/Bar MU/C2B pull-ups - 13 C2B pull ups

For Time:

105lb Thruster 15 Reps
Run 200m
95lb Thruster 20 Reps
Run 400m
75lb Thruster 30 Reps
Run 800m

22:04

Back squat 20-15-15 reps

Pre-WOD
5 X 3 Back Squat (55, 65, 75, 85, 95). Trying to go lighter to work on my form.

For Time:
50-40-30-20-10

Air Squats- No Hands, Burpee Penalty
Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

Post WOD: (Skipped this - I was spent from the workout - coming back after being sick is hard).
4 X 200 Meter Run
1:1 -Partner

5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between each round

2x1+2x44
2x1+2x51
2x1+2x58

Class will be at 4:30 on Monday:

Skill:
20 min to establish a 1RM (alternate between) :
Split Jerk 185lbs

Conditioning:

"Buy in"
1-5 wall walk burpee ladder (1 wall walk 1 burpee, 1 wall walk 2 burpees,...)

-Then -

Three rounds for time of:
10 Toes to bar
10 one arm snatch (6 per arm) 53lbs
10 box jumps 24"

Back squat 3 x 7 reps
185-185-185

Bench press 3 x 7 reps
165-175-175 (5 reps)

Deadlift 1 x 7 reps
245

Skill
Snatch + C&J
5x5 Strict Unbroken Weighted Pullups 16kg (60s rest)
3x15s C2B Chin Up Hold (60s rest)
EMOM for 3 minutes: 5 Head Weighted Situps (10kg)
5x50m Sprints (60s rest)
All took about six seconds.

Strength
4-4-3-3-2-1 Front Squats
90kg PR - 100kg PR - 110kg PR - 120kg Fail

WOD
For time:
50 Double Unders
10 Ring Dips
40 Double Unders
8 Ring Dips
30 Double Unders
6 Ring Dips
20 Double Unders
4 Ring Dips
10 Double Unders
2 Ring Dips
After the first round my shoulders were smoked!