Back Squats:
-5 @ 80% of 1RM
-5 @ 85% of 1RM
-5+ @ 90% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (135/95)

Squats: 185(5), 190(5), 205(12) Need to find my new 1RM for Squats
Metcon: 11:51 (135# cleans)

15 Min AMRAP of
5 Pull-ups
10 Burpees
15 Box Jumps 20" (men and women)

'CHALLENGE'
21-15-9
Back squat 100/70kg
Kettlebell swing 32/24kg

5 rounds: 1 min wall balls, 1 min rest

5 min rest

5 rounds: 1 min box jumps, 1 min rest.

Pre-WOD
1 Rep Squat Snatch every 30 seconds for 15 minutes

WOD
30 Reps for time
Squat Clean to Overhead (155/115#)

Post
Tabata Situps-100 reps in as few sets as possible

Warm Up:
All skate (i.e., just get warm)

Mobility:
Pain ball on feet
Pain ball on shoulders

MetCon:
3x
20 Wall Balls 20 lb./14 lb.
20 Burpees
20 Push Press 75 lb./45 lb.
20 Pull Ups

Back squat: 3x3

For quality and minimum rest 20 Min AMRAP:
*200 run with 20 kg sandbag
*15 supine ring-row
*15 Diamond push-ups
*30 DU

Every minute on the minute perform 5 reps each of:

DL @uncomfortable 5reps
Strict HSPU

Clean and Jerk 5x2