warm up: 3 rounds NO time
10 air squats
5 burpees
3 KB dead lifts (26 lbs)

4 min elevated row
15 knee push ups
400 m run

15min EMOTM:
9 DEADLIFT
1 HANG POWER CLEAN
1 FRONT SQUAT

Weight: 80% from 1RM POWER CLEAN

3x3 shoulder press @ 80, 85 and 90% of 1RM
65#, 70#, 80# for 4

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

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

8+7 lunges

3x3 shoulder press @ 80, 85 and 90% of 1RM - 135, 155, 165

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

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

made it 3 reps of push press into round 7.

Add the weights of three lifts together for a "Total" score.
Shoulder Press
Squat
Deadlift

Strength: 3x3 Back squat (80%, 85%, 90% of 1RM): 345, 365, 385 (made 5 reps on 385)

5 RFT
9 push-ups (ring or clapping) hand release ( did rings)
15 KB swings (70#)
21 II unders 10 broad jumps
(did broad jUmps)

EMOM 5

Ring Mu (choose reps & scaling)

3 Rounds for time of:

10 Snatch (95 lbs)
15 Pull ups
15 Push ups
20 Box jump

11-9-7-5-3

KB Swing #80
Box Jump
CTB Pullup
Wallballs #30
Slammer Balls #40

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

For time:

1600m run
150 DU's
50 Burpees
800m run
100 DU's
35 Burpees
400m run
50 DU's
20 Burpees

notes: HARD