Warm Up: Joint Mobil­ity fol­lowed by 3 Shoul­der Stretches to open
shoul­ders:
1. GHD Stretch
2. Band from Floor
3. Band From Rig

Skill: Mus­cle Up Clinic

Work: Com­plete 5 Rounds rest­ing 90sec. between rounds of:
5 B.W. Dead­lift (165lbs)
10 Hand­stand Ring Pushups (I did this on the TRX, 5 round only got to 8 before shoulders gave out.)
15 Bar Fac­ing Burpees

Strength: Hang Clean 3-2-1-1-1 (Find 1 rep max)

WOD:
21-15-9
Sumo Deadlift High Pull (95/65)
Kettle Bell Swing (53/35)

Burpee

Hang cleans I could only get to 85#...I'm trying to get out of my head to get over that 90# hump...I am getting the height but not getting under it.

For the WOD I used 45# for the SDLHP and 35# for the KB swings...I think it took 13:50 (I am slow).

For Time: (20 minute Cap)

100 Pull Up
100 KB Swing (53/35)
100 Double Under
100 O/H Squats (95/65)

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I went in kind of a funky order...

Pull-ups: 50 - had to stop because I had a tear on my hand that was re-opening...did 20 pull ups w/out assistance, used the blue band on the last 30
OHS: 100 (15#)
KB swing: 23 (30#)

Not so good...I can probably thank a weekend of eating poorly for that...

100 thrusters 95/65

Each minute perform 4 burpees
Max time 20 min

2 Miles

Push Jerk 1 RM

Push Jerk 1 RM

For time:

150 Burpees

AMRAP 20 MIN
5 pull up
10 push up
15 squat

21 Deadlifts (225)
21 Toe 2 bar
9 HSPU
100m run

15 Deads
15 T2B
7 HSPU
100m run

9 Deads
9 T2B
5 HSPU
100m run

Did all the HSPU unbroken