3 Rounds w/2 min. rest between rounds

20 Ring Dips
30 Push ups
40 Situps
50 Squats
60 DU

7 Rounds

7 Cleans 135/95

30 Double Unders

Buy In: 3 rds
shoulder mobility with band, 25 Double Unders, 11 Grasshoppers

WOD: Chipper For Time
70 Burpees
60 Sit Ups
50 KB Swing 55#/35#
40 Pull-ups
30 Handstand Push-ups

Cash Out: overhead wall stretch, foam roll back

Back Squat 3 x 5 reps
185-185-205

Bench Press 3 x 5 reps
165-165-165

Deadlift 1 x 5 reps
185

Assisted Pull-ups
8-8 reps

Extra:
Dumbbell chest press
50 x 12; 60 x 8; 60 x 10

21-15-9 reps of:

Cleans (95 lbs)
Burpees
Split Jerk (95 lbs)

Mobility

Warm Up WOD
2x
20 Wall ball
15 Plate Jumps (3 plates)
10 Knees to chest

WOD
Snatches

CORE
Hollows
Knees 2 Elbows
Bridges
High Plank -knee to chest

3rds

200m run
1min rest
1min negative ring dips 12, 12, 12
1min rest
1min abmat situps 38, 36, 36
1min rest
1min power cleans 65lbs 12, 14, 14

200 meter run
1 min +left over from the run off
1 min of ring dips 7, 8, 9
1 min off
1 min of ABMAT 36, 38, 38
1 min off
1 minute of power cleans (95) 18, 18, 19

Benchmark

Deadlift:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Treadmill Tabata"
20:10 x 8
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Deadlift: 260(5), 275(5), 295(4)- grip failed, everything else felt good
Tabata: completed all 8 rounds at 8:00 pace