5x3 Bear Complex I was able to get 155 lbs w/o putting the bar down for a 3 rep progression. My one rep max here was 185 lbs.

WOD:
15 min AMRAP:

9 deadlift (155#/95#)
12 hand release push-ups
15 box jump (24"/18inch)

Skill work:
- Squat form & technique (back, front, & overhead)
- Power clean form & technique
- Snatch form & technique

1500m Row - 5:49

3rds

Ring Dips (15)
Chest To Bar (15)

My hands and arms are destroyed. I've been dropping things all the time.

5 x 3 Thrusters (increase in weight each set)

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.
Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

Record Total Reps

1st Round
- 400 M run
- Max HSPU

2nd Round
- 400 M run
- Max Pull Ups

3rd Round
- 400 M run
- Max Air Squats

4th Round
- 400 M run
- Max Sit ups

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Since I ran this morning and my 400s are kinda slow, I did 300m row instead of the 400m run.

Reps were 12-7-17-12

Thrusters were 45-55-65-75-80

5X3 Bear Complex

WOD:
15 min. AMRAP

9 Dead Lift ( #155)
12 Hand Release Push Up
15 Box Jump (24")

12, 9, 7 of
- Squat Snatch at 135lbs
- Muscle-Ups

I've been wanting to tackle this one for a while. Two movements that I don't have a ton of experience with and that's heavy for me on Squat Snatch. This took an eternity.

uninterrupted 3 min single unders, count reps

WOD:

Tabata-
Dead Lifts (RX was 315lbs, I went 275)
Box Jumps (24")

Low round 6 deads and 14

Shoulder Press 5X 3

WOD:
Tabata-
Dead Lifts (Rx 315)
Box Jumps (24")