Three rounds, 21-15- and 9 reps, for time of:
43 kg Thruster
Pull-ups

3-3-3-3-3 of:

Hang clean

210# pr. Failed on my 3rd rep at 215# (1rm pr)

Then

10 --> 1

Hang clean 70% 3rm (150)
Situps

1 Round on the minute for 15 minutes:

5 Strict Pullups
10 Pushups
1 Stone to Shoulder (see notes on weight)

Got 6 Rounds Rx, 3 Rds (kipping), 5 Rds (pushups and stone), 1 Rd pushups only

12min AMRAP:
- 400m Run
- 50 x 40kg Deadlift (snatch grip)
- 600m Run
- 50 x 40kg Hang Raise (snatch grip)
- 800m Run
- 50 x 40kg Hang Snatch
- only got up to 21 reps on the Hang Snatch

Rest 3:30

13min AMRAP:
- 12 Push Ups
- 9 Hang Cleans @ 40kg
- 6 Push Jerks @ 40kg
- 9 Rounds + 7 push ups

Rest 3:30

4min AMRAP:
- 10 Burpees
- 10 x 10kg Plate Sit Ups
- 4 rounds

3 Rounds for Time

30 Med Ball Squat Press @10kg
30 Squat Snatch 30kg

10 minute AMRAP

100 M sprint
10 TTP (Toes to Post)
5 Burpees(heel jumps)

10 RFT

• 3 Bar Muscle-ups
• 5 cleangrip Deadlifts 100kg
• 10 m. Handstand walk

TIMES TO BEAT

Beginner athlete: 23min 5sec
Average athlete: 19min 14sec
Advanced athlete: 15min 23sec
Elite athlete: 11min 33sec
Regional athlete: 10min 0sec

Scale bar muscle-ups to 6 Chest to bars, or 10 pullups

ME Upper Body
Bench Press Work to a max 3 - 115x5

Assistance
Tricep pushdowns 60 Reps
Pullups 3×10
Facepulls 60 reps

Metcon
Bear Crawl 120′
10 Burpee tuck Jumps
3 Rounds
4:21

Back Squat 5.5.5.5.5
135.165.185.205.215 - def excited about the 5@215 - thats a 10# pr to my prior 205 5 rep.

Then:
3 Rounds
400m Run or 100DUs
7 Power Clean 155/105
14 Box Jump 24/20

WOD:
50 Double Unders
50 ABMAT
40 Double Unders
40 Slamballs @ 30#
30 Double Unders
30 Hand Release Push Ups
20 Double Unders
20 Pull ups
10 Double Unders
10 burpees