20 Back Squats @ 70kg
3 Muscle Ups
20 Ground to overhead @ 70kg
3 Muscle Ups
20 Front Squats @ 70kg
3 Muscle Ups
20 Bench Presses @ 70kg
3 Muscle Ups
20 Deadlifts @ 70kg
3 Muscle Ups

Bar starts on the ground for everything except bench press...

Mid-hang snatch - 3RM; 90% x 3 x 2
- 95x3 / 105x3 / 115xfail
- 90% 100x3 / 100x3
Power clean - 70% x 3 x 3
- 100x3 / 115x3 / 115x3 / 115x3
Snatch deadlift - 5RM
- 155x5 / 205x5
Stiff-legged deadlift - 3 x 5
- 145x5 / 145x5 / 145x5 / 145x5 / 145x5

For 6 min: (25lbs)
1-arm KB clean & push press
20 sec/arm / 20 sec rest

For time:

1K Row
200m Farmers Carry 2x32kg
100 Target Burpees (15-20cm)

Deadlift 3 RM

15min AMRAP of:

10 Burpee Box Jumps
30 Situps
20 Split Jumps
40 Double Unders

5 rounds for time:
50 double unders
10 jerks 185 lbs -> sub'd 95 lbs
1 minute rest

Forgot my watch, roughly 15 minutes.

Left should is a little beat up. Started workout with 135 lbs, but was getting a lot of pain lowering the bar after the jerk.

7 round of 1min work / 1min rest:
* 5 push jerk (52,5/35kg)
* 10 deadlift (52,5/35kg)
* 15 box jump

The next round continues where the last one ended.

3-3-2-2-1-1

3...6...9...12......21
for 18'

@ 75%, 85%, 95%