4 rounds for time of:

30 SDLHP 2pd/1.5pd
30 KB swings 2pd/1.5pd
30 pull-ups

Three rounds for reps:

One minute of Thrusters 45 lbs / 30 lbs
Rest 1 min
One minute of Dynamic push-ups
Rest 1min
One minute of sit-ups
Rest 1 min
One minute of Burpee box jumps 20" / 14"
Rest 1 min

40 cal row each round followed by:
40 reps of deadlift, hang power clean, front squat, push press and back squat all at 40/27.5 kgs

15 Min AMRAP
1 x Bear Complex (@50KG - Power Clean, Front Squat, Push Press, Back Squat, Back Push Press = 1)
1 x Over the Bar Burpee (OTH Burpee)
2 x Bear
2 x OTB Burpees
3 x Bear
3 x OTB Burpees
and so on.....

3x3 Back Squat
115-135-145(1)-145(2)

The second set at 145lb felt way better than the first. I was a little too upright on the first set which caused me to panic a little and dump it off my back; the second set, I kept it better lined up over my ankles and it felt really good.

I used to HATE Back Squats and am happy to say...I'm actually starting to enjoy them and am really noticing the benefits.

Skill Work:
2x10 Shoulder Press (65lbs)
-Worked on pressing through my heels, as I tend to get on my toes in my Push Press (as was noticed in one of my videos).

3x15 Unbroken Pull Ups (Kipping)
-It's been a long time since I've really worked on pull ups and they felt really good.

3x5 Hand Stand Push Ups (with Ab Mat)
-I lowered to the Ab Mat, stopped, and then pushed up into a handstand, for practice.

Ring Dip Practice
-This is one of those movements that is just really uncomfortable for me, with my crazy elbows and shoulders. I'm working on keeping my elbows in close to my body...really just need to keep working on this. Ugh!

– rest 2:00-3:00 between sets.
The Back Squats are based off of YOUR THREE REP MAX

heavier than last week, rest 60 sec. Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Run 200m
21-15-9:
- Squat
- Push-ups
- Ring Rows
Run 200m

With a continuous running clock, perform one clean for every minute that had passed. I.e. perform one clean in the first minute, two cleans in the second minute, ect. Continue until you can't complete the number of cleans for that rounds.

135 lbs / 95 lbs--- prescribed

11 rounds + 9 reps @ 75#

For Time,
50 pull-ups
50 push-ups
50 sit-ups
50 squats

50 pull ups in a row, that's my PR!