Shoulder Press from behind the neck
6 x 5, rest 2-3 mins

AMRAP, 20 minutes:

95 pound Thruster, 5 reps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 reps

6 rounds

15 minute AMRAP

10 ring dips (i did a muscle up into dips since other rings were taken)
8 pistols (i used a band)
6 deadlift @ 315#

Back Squat 5-5-5-5-5 Worked up to 225

Then,

12 Front squats 155

21 KBS 1.5p

200m run

4 Rounds

This one sucked after the first two rounds, got real heavy

Snatch 10-8-6-4-2
Aloitus 60% 1 maximista

progressive

115, 135, 135

Pre-WOD:
Work up to a Clean (255 Power Clean - 275 Hang Clean)

WOD: chief
3 minute AMRAP x 5 rounds
1 minute rest after each round

3 power cleans (135lbs/95lbs)
6 push-ups
9 air squats

1. 10 db snatch 22,5kg
2. 8 pullup
3. 10 burpee boxjump over the box
4. 8 hspu

10-8-6-4-2
Ft squat
Box jump
Hspu

PreWOD: 5x2 Deadlift - 125-203#
Ditzy Diane - 225/135 (125)
2 min clock - 21 deadlifts then HSPU in time remaining
rest 1 min
90 sec clock - 15 deadlifts then HSPU in time remaining
rest 1 min
1 min clock - 9 deadlifts then HSPU in time remaining
REST 3 min
Burpee Fran - 95/65 (45)
2 min clock - 21 thrusters then burpees in time remaining
rest 1 min
90 sec clock - 15 thrusters then burpees in time remaining
rest 1 min
1 min clock - 9 thrusters then burpees in time remaining