7 Rounds for time

7 Chest 2 Bar pull ups - Blue Band

7 KBS 2/1.5p - 1p

7 Handstand push ups - 2 mats

11-9-7-5-3

KB Swing #53/35
Box Jump
CTB Pullup
Wallballs
Slammer Balls

All sets to be done unbroken except for the C2B Pullups.
If you break then do a 10 burpee penalty!

All done unbroken! Even the wall balls--definitely a PR for me. :)

Shoulder Press 5@65%, 5@75%, 5+@85% add 5lb to week 1′s lifts
55.65.75

Then:

21-15-9
Push Press 135/95 5 Slamball Penalty every time you drop the bar
Lateral Over Bar Burpee
T2B (sub GHD)

WOD:
15 Minutes, EMOTM:
Snatch
2 OH squats
(no real Rx weights given. Used #55)

Post WOD:
Muscle-up practice, ringdip and pullup work.
6 100m sprints

Deadlift

11-9-7-5-3

KB Swing #53/35
Box Jump
CTB Pullup
Wallballs
Slammer Balls 40lb

All sets to be done unbroken except for the C2B Pullups.
If you break then do a 10 burpee penalty!

RX

3x3 shoulder press @ 80, 85 and 90% of 1RM 180lbs

WOD
12min AMRAP
7 push press @ 70% of 1RM
30 jumping lunges
15 situps

Post WOD
2x1min weight plank (45/25#)

Strength: 3x3 Back squat (80%, 85%, 90% of 1RM 365lbs)
:
5 RFT
9 push-ups (ring or clapping)
15 KB swings
21 II unders

Metcon: Diane

Diane: 21-15-9 - deadlifts (225lbs), HSPUs

Strength:

Deadlifts: 2x315, 2x335, 2x355, 2x375, 2x405, 2x425

3 Rounds for time of:

10 Snatch
15 Pull ups
15 Push ups
20 Box jump