Back squat:
* 1×6 @ 70%
* 1×6 @ 80%
* 1×3 @ 90%
* 1×2 @ 95%

Three minutes of each WOD, AMRAP
Three minutes of rest between each WOD

Elizabeth:
21-15-9 (135/95)
Power Cleans
Ring Dips

Isabel:
30 Snatch (135/95)

Fran:
21-15-9 (95/65)
Thrusters
Pullups

I used 135 on the cleans - no way I was getting 135 on snatch - and went for 95 on the thrusters

Completed the first part of each WOD except for Isabel I only made it to 17

Two rounds for time of:
Each minute on the minute, perform 2 burpees

35 Jumping lunges
35 Push press with medicine ball 20 lbs / 14 lbs
35 Ground to over the shoulder with medicine ball 20 lbs / 14 lbs
35 Sit-ups
35 Pull-ups - red band

200 du for time

DL: 1-2-3-4-5-6-7-8-9-10
PU: 20-18-16-14-12-10-8-6-4-2

Five sets of 3 strict ring muscle ups

5 rounds for time
14 Thruster 43/29 kg
3 Hand Stand Push-Ups
60 Double Unders

(Nate)
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 Pullups & 2 Ring Dips)
4 Handstand Push-ups (After 2nd round I could only do negitives)
8 2-Pood Kettlebell swings

The HSPU killed me!!!!!

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

50% х 5, 60% х 3, 70% х 2, 80% х 1, 90% х 1, 95% х 1, 100% х 1

3x3 @ 80%, 85%, 90%