After normal dynamic and group warmups:

Strength
Build to a 1 rm back squat in 10 minutes - 275! Attempted 295, but could get all the way back up (past parallel)

Then

Hang squat snatch
3-3-3-3 45-45-45-45

12 unbroken rest
3 x. 55-55-55

Rest
In 4 minutes row for max calories.
Rest
2 attempts. 60-58 cals

5 Rounds

15 Box Jumps 24/20

15 Sumo Deadlift High Pull 95/65

15 Toes 2 Bar

5 hang cleans on the minute for 12 mins. Add weight each set.

Goal: 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190

I only got to 180 and wasn't doing all 5 reps there after but kept moving. Wanted to keep moving the heavy weight. Also, started power cleaning rather than hang clean when weight got heavier to protect grip and shoulders.

Need to try this again, w/ 3 reps/ min and maybe a longer rest interval.

Pre-WOD: 5X3 Front Squat: 135-155-155-165-165

WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (0 breaks) *used bands
-50 KB Swings (53#) (3 breaks)
-75 Push UP (4 breaks)
-100 Air Squat (3 break)
-125 Seconds of Plank (1 break)
For some reason i did 2:25 seconds of planks.

AMRAP 8:
- 1 Burpee
- 1 HPC (60/40)
- 2 Burpees
- 2 HPC
- 3...
- 3...

Rest 3 min

AMRAP 8:
- 1 Pull up
- 1 Dumbbell Thruster (10/8)
- 2 Pull ups
- 2 Dumbbell thrusters
- 3...
- 3....

50 DL 135Lb
50 Push-ups
50 KS 24Kg
50 Clean & Jerk 135Lb
50 Pull-ups
50 Taters 24Kg
50 BJ 20"
50 Wall Climbs
50 Knee to Elbows
50 DU

Skill Work: Squat Snatch

3 or 5 Rounds For Time:

20 Ab Mat Sit Ups
Virtual Shoveling (20 Reps Per Side- 90lbs, 58lbs)
20 Leg lifts
20 Pull Ups

Hip thrusters 9-9-9
50-50-50 kg

7 rounds f.t.

7 K2E
7 Pullups
7 KB Pushpress

Games Open WOD 12.4

Complete as many reps as possible in 12 minutes of,

150 Wallballs 20/14 (Men to 10′ target, women to 9′ target) - Karen- Finished in 8:28

90 Double unders

30 Muscle ups

Completed wall balls and 50 DU's... on about DU 25 or so, caught my rope and the metal piece holding it came off which messed me up, didnt get back into a good rthym after that. Still felt like i did ok though.