5x5 deficit deadlifts (#25 plates, no more than 60% of your max)

WOD:
15 minute AMRAP
5 Deadlifts (225/155)
10 T2B (subbed GHD for round 1 and situps for the rest)
15 burpees
20 DU's (3:1)

Finished 3 rounds + 5 DL + 10 situps +2 burpees

A.
Take 15 minutes to build to a heavy Split Jerk
I hadn't done a Split Jerk for a number of months, but was able to equal my PR of 175 (I made a couple of attempts at 185, but just couldn't get it overhead).

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

I did three sets of this, using a red strap for assistance on the Pull-Ups.

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Toes to Bar

I modified the HSPU's to a Handstand Hold, lowering down. For the Ring Dips, I modified to having 90# assistance on a machine, and I was able to get through the Toes to Bar. I did two sets in the five minutes, and forced myself to go through a third set.

Part A:
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps
Rest 3 minutes

This was my first time trying Bulgarian Split Squats in upwards of a year - I did five reps on either side, with very low weight (as my upper hamstring is still on the tail end of recovery). For the Handstand Holds, I modified them to have myself lower down on each rep.

Part B:
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

I only did 95 pounds for the Thrusters, but I was able to get up to the set of 12 in the allotted time.

A.
Take 15 minutes and build to today’s 1RM Clean
This time around, I was only able to get up to 175. I tried to equal last week's PR of 185, but fell short.

B.
Three sets for max reps:
135/95 lbs Ground to Overhead x 60 seconds
Rest 2 minutes
I did the first set with 95 (12 reps), the second set with 115 (8 reps), and the third set with 125 (6 reps). I really didn't have a lot of speed and/or flow with the heavier sets, so I forced myself to do a third set with 95 pounds for reps (getting 12).

5x5 Decline Bench Press

225, #235, #235, #245, #245

Directly after:
10 Push-ups every 30 seconds 8 rounds

10,10,10,10,8,6,5,5 - 64 total

Five sets of:
Back Squat x 10 reps @ 30X0
I did this at 135, and really focused on my reps, trying to go down as low as possible. In subsequent sets I went up in weight, but started sacrificing form - I think I went as high ass 185.
Rest 30 seconds

Single Arm Dumbbell Rows x 10 reps each arm @ 2111
For weight I went from 55-60-65-70-65. At 70 I started sacrificing form, but 65 was definitely challenging enough!
Rest 30 seconds

Heavy Kettlebell Swings x 10 reps
I tried keeping the weight as high as the Rows, but 70 was a little too much (I was able to get the reps done, but I was definitely sacrificing form).

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1
Crap - did Barbell! Started at 95, but ended up doing sets of 10 at 85 pounds to maintain a consistent pace.
Rest 2 minutes

4 Rounds

10 Strict Pull-ups
20 Push-ups
50 Air Squats

A.
Take 15 minutes to build to a heavy Power Clean
I was able to PR my Clean, by 10 pounds, to 185!

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
I think I got as far as 4 ladders. This workout absolutely decimated my Shoulders!

“Vengeance”
Seven rounds for time of:
4 Power Snatches (135/95 lbs.)
6 Power Cleans
9 Deadlifts

I didn't have a timer for the workout, but I think it took around 15 minutes to complete. I did the workout with 95 pounds to maintain good timing, and it was probably a blessing in disguise, because my hamstrings were really screaming at this one!

A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
This became more about achieving a one-rep max, as opposed to trying for 3-5. I was able to get to almost 220, but not quite - needs work!

Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
I tried this with the 24" box, then with a 45-pound plate, then with a 22-pound plate as well (chickened out going higher than this).

Rest 3 minutes

B.
For time:
Row 1000 Meters
Got this done in 3:50.

immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps
The Thrusters I did with 95 pounds, and I had to break each set into groups of 8 and 7 (groups of five on Round 3). For the Double Unders, they were far from unbroken! For sets where I could finally get in a groove with them, I continued doing them past 30 reps.