WOD: (for time)
5 Power Cleans (135#)
10 K2E
15 HRPU
Row 250m

actually a bit slower than the first time.

3 x 5 bench press (135lbs)

then…

21-15-9
deadlifts @ bodyweight (185)
ring push-ups

For Time
5 MU (10 pull ups + 10 ring dips)
50 Squats
10 DL @ 100kg
Run 88m
4 MU (8 pull ups + 8 ring dips)
40 Squats
8 DL @ 100kg
Run 88m x2
3 MU (6 pull ups + 6 ring dips)
30 Squats
6 DL @ 100kg
Run 88m x3
2 MU (4 pull ups + 4 ring dips)
20 Squats
4 DL @ 100kg
Run 88m x4
For Time
1 MU (2 pull ups + 2 ring dips)
10 Squats
2 DL @ 100kg
Run 88m x5

Did the first 4 MUs then hurt my elbow

For Time

5 Muscle Up (Scaled to 10 Pull Ups, 10 Ring Dips)
50 Squat
10 Deadlift @Bodyweight (80kg)
1x Run 88m

4 Muscle Up (Scaled to 8 Pull Ups, 8 Ring Dips)
40 Squat
8 Deadlift @Bodyweight (80kg)
2x Run 88m

3 Muscle Up (Scaled to 6 Pull Ups, 6 Ring Dips)
30 Squat
6 Deadlift @Bodyweight (80kg)
3x Run 88m

2 Muscle Up (Scaled to 4 Pull Ups, 4 Ring Dips)
20 Squat
4 Deadlift @Bodyweight (80kg)
4x Run 88m

1 Muscle Up (Scaled to 2 Pull Ups, 2 Ring Dips)
10 Squat
2 Deadlift @Bodyweight (80kg)
5x Run 88m

10 Rounds of:

10 Thruster (55 lbs)
10 Burpee
20 Double unders

3 rounds for time:

400 meter row
21 Kettle Bell Swings Rx 35
12 pull ups

3 rounds for time. 40kg on the bar(60kg RX)
10 x deadlift
10 x hang clean
10 x Push press
10 x back squat
10 x 45kg Floor Sweepers
10 x Pull-ups.

7 x 15 second Max Effort Sprint
30 seconds Rest in between.

1.1km Mingas Block Run

3 rounds for time. 60kg on the bar(60kg RX)
10 x deadlift
10 x hang clean
10 x Push press
10 x back squat
10 x 45kg Floor Sweepers
10 x Pull-ups.

7 x 15 second Max Effort Sprint
30 seconds Rest in between.

1.1km Mingas Block Run