Bench Press 5 RM

20-10-5
Power clean+jerk
Burpees over the box
Leg raises (scaled from TtB)

First round perform 20 of each movement, second round 10, 3rd round 5 reps. My time 12:01

5 minutes rest, then AMRAP 3 minutes

8 kb swing (16 kg)
4 ring pullup
2 handstand pushup (from the box for me)

My result: 2rds+swing+2pu

Back squat 3 x 5 reps
225-225-225

Bench press 3 x 5 reps
185-195-195

Deadlift 1 x 7 reps
275

Assisted Pull-ups (40 pound)
8-8

WOD
* 5K run

For Time:
21-15-9
Box Jump (24")
200 Meter Run

21-15-9
Wall Ball Shot (20 lbs.)
Sit Up w/ Wall Ball

21-15-9
T2B
200 Meter Run

Pre-WOD:
6x4 Deadlifts warmup (60%)

WOD:
2 Minutes 21 Deadlifts (225#), Max HSPU in remaining time
2 Minutes 15 Deadlifts (225#), Max HSPU in remaining time
2 Minutes 9 Deadlifts (225#), Max HSPU in remaining time
HSPU up to 45 (if 45 not completed during rounds)

20 HSPU durings rounds
25 post rounds

AMRAP, 14 minutes max

Build up starting from 1 of each, until all 3 can not be done unbroken

Toes-to-Bar
Burpees
KB Swings 70lb

Buy In:
½ Mile Run on Treadmill - 6:55

WOD A
On the Treadmill:

Sprint .10
Walk .10
for 1 Mile - 12:51

WOD B
On the Treadmill
Run 1 Miles - 10:40

Cash Out:
Handstand Holds - 25 sec x 4
10 burpees
25 Jumping Jacks

Strength/Skill
2 x 3min Airdyne
Front Squat 3x3x3x3x3

WOD
12 Min AMRAP

10 Front Squat (115/80-83 RX) 75
10 Push Ups
20 Sit Ups

1 set Max kipping pull ups.