kicked my ass.

10 bench press @80kg
20 pull ups
10 bench press @ 75kg
20 pull ups
10 bench press @ 70kg
20 pull ups
10 bench press @ 65kg
20 pull ups
10 bench press @ 60kg
20 pull ups

3RFT
500m Row
12 DL - Body Weight
21 Box Jump

Could have gone BW on DL

15min AMRAP

16 Pistols (alt. legs) <--Used rope & concentrated on keeping chest up

8 Shoulder to overhead 135/95 <--60#

4 Barbell roll outs

Team WOD (Team Red) ;)

100 Wall Balls
90 Push Ups
80 Slam Balls
70 Box Jumps
60 Tricep dips <--Used GHD w/green band
50 Overhead walking Lunges 45/25
40 ??? can not recall
30 Pull Ups
20 Double Unders
10 HSPU (we subbed 18 burpees together)

Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS (135#); 4 PC/2 FS (155#); 3 PC/3FS (165#); 2 PC/4 FS (165#); 1 PC/5 FS (185#)

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar

Pre-WOD
7 X 2 Hang Clean (135, 145, 155, 165, 175, 185, 195)

For Time
5 Squat Clean (as heavy as possible)
25 Pull Up
4 Squat Clean
20 Pull Up
3 Squat Clean
15 Pull Up
2 Squat Clean
10 Pull Up
1 Squat Clean
5 Pull Up

(Pull up - 1/2 kipping, 1/2 jumping)

7min AMRAP
3 Power snatch 135#
3 OHS 135#
10 KB Swings 2pd

Rest 2min

7min AMRAP
7 Power cleans 135#
10 Bar over burpee

800m run

4rds + 3.7b

Skill
3x10 Weighted Deficit Pushups 10kg (60s rest)

WOD
For time:
5 Muscle-ups
10 Burpees
4 Muscle-ups
15 Burpees
3 Muscle-ups
20 Burpees
2 Muscle-ups
25 Burpees
1 Muscle-up
30 Burpees
Slow! Could have pushed a lot harder.

Pre-WOD
3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)
135lbs

For Time
20 Lateral Bar Burpees
3 rounds
10 Dead Lifts
15 Pull Ups
25 II Unders
20 Lateral Bar Burpees