21-15-9
burpees
24 inch box jump
95# thruster

Neighborhood bike ride

Ladder 10 to 1
Pull-up
Pistol (1 each leg)

18min AMRAP

9 T2B

12 Push Press @ 115#/75#

15 Box Jumps @ 24″/20″

6 rounds plus 8 push press

Skill
EMOM for 10 minutes: 3 Unbroken Muscle-Ups
Max Double Unders - 54 PR
I just did them to break my record of 53.

Strength
5x5 Front Squats (3mins rest)
60kg-65kg-70kg-75kg-80kg

WOD
Three rounds for time of:
10 Overhead Squats (50kg)
50 Double Unders
The first round was quite fast but after that my hands got supper slippery and I had to drop the barbell in the overhead squats a couple of times. Other than that it was fun!

10min AMRAP

All movements must be Unbroken

1 pull-up

1 hang power clean @ 135#/95#

3 pull-ups

3 hang power clean @ 135#/95#

5 pull-ups

5 hang power clean @ 135#/95#

6 rounds plus 6 cleans

5 Rounds for Calories

2min row

1min rest

3 RFT

1 DL @ 315#/225#

2 C2B Pull-ups

3 Cleans @ 145#/100#

4 Ring Dips

5 RFT

30 DU
20 Burpees

So 1/4 Barbara maybe? haha

Didn't realize I was getting sick and did 3 rounds to fill in as a partner for Richard Behar and Harlan Hopchick.