Three Rounds of:
-Wall Ball (#20/14)
-Sumo Deadlift High Pull (#75/45)
-Box Jump (24"/20")
-Push Press (#75/55)
-Row-Calories

1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds
1 point per round
1 point per calorie
Add your points at the end for your score

Skill
3x1 Strict Weighted Deficit HSPU 10kg (90s rest)
Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
Snatch - 65kg
Clean Complex - 80kg (1 Clean Pull + 1 Power Clean)
Clean - 100kg
Push Jerk - 80kg (Double)
3x5 Box Jumps (33 mats)
60 seconds Weighted Plank Hold (20kg)
3x5 Barbell Back Extensions (20kg)

3 rounds of:

10 wallball (20 lbs)
15 incline push-up
20 box jump (20 inch)
25 sit-up
30 air squat
35 back extension
40 double unders

Just me at CFP today.

Warmup:
500m run, lots of stretching & mobility stuff, ankle stretches, cossack squats, flow dynamic warmup, divebomber pushups, bridges, and so on.

S&S:
W1 of 5/3/1 back squats
5 x 125#
5 x 135#
5+ x 155# (14 reps)

Gutted out the last few of the 14 reps with much grunting and effort. Felt good to do that, though.

WOD:
3 rounds
5 front squats (95#)
15 over-the-bar burpees
20 pullups (banded)
Finish: 14:00

Really tough. Always nice to be able to use my weightlifting shoes for the whole thing, though.

LATER:
1 hr walk with Malley & Stanley

Back Squat:
225 pounds, 3 x 5 reps

Shoulder press:
115 pounds, 3 x 5 reps

Hang power clean, 3 x 5 reps
155-155-155

Scaled Hero WOD "Brehm"

For time:
20 Pull-ups
30 Handstand push-up progressions
Row 40 calories
185 Pound Back squat, 20 reps

For time:

25 Box jumps
25 Wallball shots, 14 pound ball
25 Burpees
25 Walking lunge steps
25 Push press, 45 pounds
25 Sit-ups
25 Back extensions
25 KB swings, 16 kg

Establish Front Squat Max..PR it!!! 235lbs

Conditioning:
:40w/:20 r x 3 rounds
Rower
Situps
Slamball 20lbs
Swings 70lbs
Wall Ball 20lbs

5 rounds of: 20 pullups, 30 pushups, 40 situps, 50 air squats
rest exactly 3:00 between each round - For Time
I usually aim at keeping pretty even and my goal is to get below 3:00 for each round and therefor be less than 27:00
I was going pretty much unbroken on everything until the 3rd round where I started to break up the pushups a bit. I was surprised that I was able to go unborken on all situps and air squats. I'm not going super duper fast on the squats but continuously going wtih no rest.
I felt super drained at the end of the workout.
I was nursing a bit of a sore pulled lower back, but took the last 2 days off and warmed up for a while.
Pushups were the killer for me this time. I did all situps anchored with dumbells.

For time
15 thrusters (135/95)
200m run
20 thrusters (95/65)
400m run
30 thrusters (65/45)
800 run

75, 55, 35. 75# was rough