5-3-2 Bench Press progressing through weights

185-205-225
205-225-245
225-245-265
245-265-285 (1, little help on second rep)

Max Hex Bar Deadlift

5 @ 135
5 @ 225
3 @ 315
2 @ 365
1 @ 415 - PR.

Warmup

50 Jump Ropes
30 Pull Aparts
30 Dislocates

Body Building

50 Dumbbell Bench Press
50 Incline Dumbbell Bench Press
3 x 15 Bicel Curls + Burnout
3 x 15 Upright Row
3 x 15 Dumbbell Row
1 ME Set of Strict Pull Ups (You may want to do this before the rows)

Conditioning - For Time - In memory of 911

3 Rounds:

09 - HSPU
11 - Deadlifts (135/225)
20 - KB Swings (25/55)
01 - Hill Run

Squat 5x5 (165 lb)
Overhead Press 5x5 (85 lb)
Deadlift 1x5 (155 lb)

5X135
5X155
13X175

1000m row
50 Thrusters "45 LBs
30 Pull ups

a) SP wk2: 6,5×80#
b) Cindy: 16+6 push ups
c) tried to do weighted dips…that didn’t work: got up to 5xBW
d) 50 GMxblue, 35 GMxgreen

21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups

I changed this up and used a barbell with 105 lbs. This was heavier than Rx, but I used a barbell to enforce the clean and squat clean with the bar, rather than let the dumbells throw my movement pattern off.
I liked this WOD and I was surprised at both how well the squat cleans went as well as how hard the HSPUs felt.
I did this in 8:58
I felt pretty good. I don't think the bar was rotating well as my wrists were feeling it a bit on the squat cleans and sometimes I was not rotating the wrists enough.
I was getting into the squat well in advance and opening up the hips well overall though.
I went to kipping about after amybe 10 reps. I was goign to keep on going but I was pushing the pace pretty hard.
I warmed up with normal stuff and then started practicing about 5-6 reps at a time with increasing weights of the hang squat clean:
45, 75, 95, 115
Post WOD I just stretched for a while and went home.

Weightlifting
Snatch (40kgx3x2, 50kgx2x2, 60kgx1x2, 60kgx1)
C&J (40kgx1+3, 50kgx1+2, 60kgx1+2, 70kgx1, 80kgx1, 85kgx1)
3-3-3-1 Back Squats (90kg - 100kg - 110kg - 120kg)
3x5 Deficit Snatch-Grip Deadlifts (80kg)
3x10 Overhead Medball Situps (4kg)
60 seconds Left Side Plank Hold
3x4 KB One Arm Press
Left Arm Isolation Work (5kg plate)

Squat clean 1-1-1-1-1-1-1 reps

115-135-140-145-150-155-160 PR

WOD 12 Minute AMRAP
30 Sit Ups
15 Power snatches (65)
3+5