Squat Ladder
Min 1-10 OHS (45/35)
Min 11-20 FS
Min 21-30 BS
30+ Air squat

Got to min 21 with 16 back squats.

3200m row
(200m easy, good form, 100m HARD)

4 Rounds (not for time)
5x pendulum deadlift (each leg)
5x tuck jump

OTM for 20 minutes:
First 10 minutes/ 5 HBBS @ 115lbs (odd) 10 box jump to 24" box (even)
Second 10 minutes/ 5 Deadlift @ 115lbs (odd) 10 KB Sumo Deadlift High Pull (even)

Core (4 rounds)
15 sec elbow plank
15 sec hand plank
15 sec rolling T's
15 sec elbow to hand plank
(60 sec rest between rounds)

6 Rounds:
200m Sandbag run
600m Run

I did 2 muscle ups during warm up, and 1 after the workout.

20 mins
1 min max Cleans @ 135
1 min rest
1 min max weighted push ups @ 45
1 min rest

Repeat until 20 mins

Cleans:
8
8
7
6
6
Total 35

Push Ups
18
12
11
10
10
Total 61

Total score 96

Warmup:
Run: 400
30/20/30
Clean and Jerk Skills with empty barbell

Equipment: 155 lb barbell

WOD:
CL:1
FSQ:2
Jerk:1

AMRAP: 20 Min

15 rounds

Warmup:
30/20/30

Equipment: BB 135

WOD:
Run: 100
Squats: 20

5 Rounds for time

Snatch complex for 9min. 5 w/ 115#, 5 w/ 135#

100
Medball clean burpee wallballs

2400m (1.5 mile) run
16 Minutes OTM
10 Burpee Jacks (odd)
10 Med Ball Cleans (even) 10lb ball

50 Broomstick Situps

Complex:
1 Hang Snatch + 2 OH Squat x8
53-58-58-58-58-58-58-58

SUPERSET:
Clean Doubles x4 @ 88
Pendulum RDL x5 each leg

Finisher:
50 L sit raise (bar hang)
5 MU