Front squat

3-3-3-3-3

155
185
205pr
215pr!
215

15 Pull ups
30 Dips
45 Squats (50 kg)
100 m farmers walk (24 kg in each hand)
15 one arm kb press (12 kg)

50-40-30-20-10
Double unders
Abmat Sit ups

A: Max reps push ups
B: max rep wide push ups
C: max rep Diamond push ups
D: singel arm db shoulder flys 3x8/each arm
E: overhead db triceps extensions 1x8/each arm
F: oculsions db biceps curls

AMRAP 10

30 Double Unders
15 Ground to Overhead (snatch) 55/75

Last year I did this WOD twice and my best score was 4 whole rounds plus the double unders (a score of 210 reps)

Today I completely SMASHED that I ended with 5 whole rounds PLUS 30 double unders AND 5 snatches, leaving me with a score of 260 reps.

This has been the best start to the day. I feel fantastic knowing I beat my score from last year!

Deadlift 3-3-3-3-3
315#-345#-365#-385#PR-315#

For time:
150 Push ups
5 kb swings at the top of every minute

15 min amrap:

3 hspu
5 pull-ups
7 burpees
9 thrusters with kb 35lb

results:

7 rounds + 2 hspu

5-4-3-2-1
Push Press & Weighted pull ups

12 minute AMRAP
5 dead lift (245/165)
7 HSPU
12 pull ups

Mobility

Folks will have varying capacity on these - goal is to go smooth unbroken on most of this - so adjust movements to make that possible

Alternating Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2 1 Push Ups -> 12" Box Pushups -> 20"-> 30"
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Sit Ups -> Band

rest 2'

Alternating Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2 1 Jumping Lunges (each side) -> Jumping Squats -> Air squats
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Strict Pull Ups -> Banded Strict Pullup -> Ring Rows

Score is total time of both workouts with rest included