3 rounds for time:
• 9 Power Cleans 115/75#
• 9 Chest-to-Bar Pull-ups
• 9 AbMat Sit-ups
• 9 Handstand push-ups
Goal: 6-9 min.

There is no description for this WOD as it is stat.

For time, 3 rounds of:
* 30 T2B
* 30 box jump

BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk. [145#]

Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″
25 KB Swings 32/24kg [16kg]
5 Over-the-Box Jumps 20″
25 Pullups [blue band]

OLY Lifts -- Clean Pulls/Squat Clean

Clean Pulls 120% of 1RM(180) -- 5x215/ 5x215/ 5x215/ 5x215/ 5x215
Squat Clean 80% of 1RM(180) -- 5x145/ 5x145/ 5x145/ 5x145/ 5x145

Skill Work -- L Sits (15 min) -- NEEDS WORK

MetCon -- 12:42
10-1
HSPU
DB Swings 40# Reps were 20-11 since I don't have a 2 Pood KB, I just doubled the reps here
Box Jumps

Shoulder Press Challenge Lift-5

WOD:
Death by Thruster95/65

Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

Then 4 min rest followed by:

3 rnds of
1min Max DU’s
1min Plank

WOW and WOW!!!! This workout was even worse than I thought it would be. I went with 50 lbs. Good call, found it really tough. I couldn't make it through round 9. And then I was so worn out, I couldn't even do the next 2 rounds which brought me to 2. With the rest, I was able to do 2 from rounds 11-20. I hate burpees more than life itself, so I decided to try DU's for the first time ever. I looked super silly at first (I even caught Aaron giggle a bit). As the rounds went by, I started to get it. I would do a single and then a double. Stop. I got 16 double unders. YEAH! Now, I have to work on stringing them together. The first plank I made it the whole hour, but I needed to take breaks the next 2. And I started with the shoulder press challenge. I did L1, which was supposed to be 20. Seemed ridiculous so I did 25 x 10 reps. Easy.

Found this one here: http://www.crossfit.com/mt-archive2/001150.html

It said to not time, but I was in a time crunch so I set a 15:00 minute timer and decided I would do sit-ups with the remaining time if I had any and punishment of 200 sit-ups if I ran out of time (needed extra motivation to get this done quick by myself).

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round.

25-30-30-30-30

Attempted 35 on the 3rd, but was no go on the push press so dropped back down and kept my form. Was hoping I could have done at least one round full at 35, but this workout made my birthday dinner a little less guilty.

12-15-21-15-12
HSPU
Box Jumps (24")
Deadlifts (185)

Scaled HSPU's after 10 of second set. Scaled to 2 purple bands

400 M lunges
45# plate
5 push ups every 10 lunges

5 Kierrosta For Quality
Leuka x 3-6
Dippi x 5
Dragon Flag x 5