With a continuous clock;

800m Run

Then,

30 KBS 2/1.5p

25 Supermans

20 Burpees

Then,

800m Run

Pre-Wod

Work up to heavy 1 rep Power Clean 45 - 65- 75- 85 - Failed at 90.

10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlift (115)
Bar Facing Burpee

5 Rounds for time:
200 mtr sprint
10 plymetric push ups with 25lb flat weight
20 reps - 25 lbs Russian Twists

Pre Wod:
Find heaviest weight for back squat 1x20 reps: 95#
^Pre wod was actually done post wod because lack of space/weights.... I probably could've done 105#, but my legs were jelly after wod...

first:

• run 1,5k with 160 stair steps

in the middle:

-21-15-9 reps
thruster 20kg
high pull sumo deadllift

last:

run 1,5k again 160 stair steps

I don't know that Jerks and Thrusters have ever been so rough (i.e., creaky) ... my shoulders are toast!

Warm Up:
Power Clean + Jerk w/ 45 lbs bar

Mobility:
Hip flexor on wall
Shoulders on bands with PVC pipe

Max Effort:
Power Clean + Push Jerk
1-1-1 @ 70% of 1RM (125 lbs)
1-1 @ 80% of 1RM (135 lbs)
Rest 75 seconds between each set

Power Snatch + Snatch
1-1-1 @ 70% of 1RM (95 lbs, 95 lbs, 105 lbs)
1-1 @ 80% of 1RM (115 lbs, 115lbs)

MetCon:
2x
Max Unbroken Reps of American Kettle Bell Swings @ 53 lbs
Rest 60 seconds (no more)
Max Unbroken Reps of Thrusters @ 115 lbs
Rest 60 seconds (no more)
(36/6, 20/6)

Then:
1 hour of hoops with the team.

20-Minute AMRAP of:
Pull Ups/Ring Dips; 3:1)
6 Handstand Push Ups (sub 15lb barbells)
9 Burpees
400m Run

3 rounds plus pullups and ringdips

250 partner ball situps

Metcons:

Hero DT: 5 Rounds with 155lbs on the bar - 12 DLs, 9 HCs, 6 Push Press

Metcon 2: 5 Rounds for time: 10 DB Snatches (70lbs), 10 1 Leg BJs (18"), 10 VUs

Elements: 1000m Row - 3:43

Pre-Wod:
Work up to heavy 1 rep Power Clean (130)

WOD:
10-9-8-7-6-5-4-3-2-1
Body Weight Deadlift
Bar Facing Burpees

6 rounds
25 squat
25 push up
10 chair dip
50 flutter kick
30 jump jack
5 side planks each side

Pre-Wod:
5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
45, 55, 65, 70, failed press at #75.

WOD:
AMRAP (12 min):

3 Muscle Ups (or 3 Pull Ups + 3 Dips)
12 Push Jerk (115/75) - 65 for 1 round, 55 for 1 round, 45 for remaining rounds.

Finished 5 complete rounds, and then did 3 pullups/3 dips (equivalent of 3 MU's) and 5 push jerks.
Reported 5 rounds, 8 reps.

After WOD, 100 ABMAT situps, as quickly as possible but not timed.