5 rft
20 burpees
20 kb swings (16)

For Time:

30 reps Toes to Bar
30 reps <a href='/journal/movements/14'>Deadlift</a> (185/135)
30 reps Double Unders
30 reps <a href='/journal/movements/59'>Hang Clean</a>s (95/65) 

50 air squats
20 pull ups
25 push ups
20 shoulder rings
50 sit ups

SKILL:
Pull Up Progression

WOD:
“HELEN”
3 Rounds for Time of:
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Warm up:
High Knees-Toe Touches-Run backwards-Sprints

A. 3 Rounds of the following:

8 ring rows @ 31X0

Rest 45 sec.

6 dips

Rest 45 sec.

B.

2 SDHPs (75)

2 Box Jumps (20'')

4 SDHPs

4 Box Jumps

6 SDHPs

6 Box Jumps

(continue with the rep scheme by adding two additional reps every round)

AMRAP in 10 min.

Warmup
3 rounds
* samson stretch
* 15 push ups
* 10 GHD
* 5 dips
* dumbbell bench press (40,55,65)

WOD
For Time:
80 Wall Balls (20/14)
At the start of every minute, bear crawl across the gym (approximately 24′) and run back to the wall

Finisher
3 hand stand holds for ~5-10 seconds

21-15-9
OHS 135#
Bar facing burpees
*5 Muscle Ups however you can get them in between sets

Then 50 ring dips.

Metcon:

3 Rnds: 400m run, 10 Push Press (135lbs), 20 V Ups, 30 KBs (53lbs)

Time: 16:10

Strength/Skill

Deadlift
5x4x3x2x2x1xPR? (235 lb)

WOD

30 Curtis Press (95/65Rx)

Hang Clean
R Lunge
L Lunge
Push Press

Strength/Skill

Back Squat
3x3x3x3x3 (135 lb)

WOD
5rds of this for time:

15 Wall Balls (20/14-15 Rx)
20 Sit Ups
10 Tire Flips