A) 3x5 deadlift = 105

B) 21-15-9
Deadlifts (95/135)
HSPU

C) 21-15-9
Leg Levers
Ab thrusts
Russian Twists

30 min
Split reps however you want
10 stoh
10 kbs
10 box jump
10 wallball
10 hang power clean
10 burpee
10 t2b
10 db power snatch
10 cal bike erg/assault bike
10 hspu

5 Rounds
1 min Skipping
10 push ups
Time: 8mim 27sec

2m yoga
8m of curls and dips

Skill

Muscle-Ups
*gymnastics, worked on form, false grip

WOD

21-15-9
Front squats @155/105
Step ups with 45/25 lbs plate

*Did 85 lb front squat
*25 lb plate

Strength:

Push jerk 5x3

*Worked up to 85 lb push jerk - comfortable
*90 lb max effort

WOD:

5 rounds
10 kb swings
10 kb squats
20 sit ups

*Used 25lb kettlebell (too easy)
*Use heavier next time

Strength

Push press 5x3

*Was able to work up to 95 lb 3RM
*(Means I could have push jerked more on Saturday)

WOD

EMOM 12 minutes

5 thrusters @135/95
20 double unders

*Did 65 lb thrusters
*Was able to do 5 reps up to 4 rounds
*Had to decrease to 3 reps per round
*Double unders broken into 2 sets of 10

Strength

Snatch practice

*Practiced with 55 lb snatch
*Still having trouble with the movement

WOD

30 snatches @135/95

3 Rounds
10 toe 2 bar
10 hspu

*Still at knees to elbows
*using 24 inch box for elevated push up

Warm-Up

15 minutes

10-20-30-40-50

Double unders
Sit ups
Step ups

*Used 24 inch box
*Was able to complete round of 40's
* + 20 double unders

WOD

4 min 1000m row
2 min rest
4 min 40 reps 1 arm dumbbell snatch
2 min rest
4 min 30 burpee pull ups
30 burpee pull ups

*Had to alternate burpees with band pull-ups (completed 20 reps)
*Rowed 816m
*30 lb snatches - maybe try 35 lbs next time

There is no description for this WOD as it is stat.