21-15-9 reps of:
Clean 135 pounds
Ring dips

*135# clean
*Bar dips

I did 20 minutes of:
odd minutes: 3 x Split Jerk
even minutes: 3 x DL

I used wrist wraps for all split jerks.
I started with 145 lbs and ended with 165 lbs
I concentrated on posterior chain, especially on the hamstrings for DL
I started with 245 lbs and ended with 255 lbs
All flet good. I was tight and a little off with the DL, but used good form and the weight was not too heavy. If I felt better I would probably use 265 for all maybe even 275 next time for DL and I would say 155 lbs for all maybe 165 for split jerks... maybe take a minute break after 10 minutes to refuel for the last 10 sets.

800 meter run
Butt kicks
High knee skips
10-9-8-7-6-5-4-3-2-1
Deadlifts (55 lbs)
Over the bar burps
400 meter run
Back extensions

For time:
21-15-9 rep scheme
Power cleans
Ring dips

Time: 7:43

Nate
As many rounds as possible in 20 minutes
2 Muscle ups
4 Handstand Pushups
8 Kettlebell swings (70/53)

jumping muscleups
kipping hspu's with 2 abmats, should have used just one
russian KB swings with 53#
got through 1st KB swing on rd 17

For Time

70 Burpees
60 Abmats
50 KBS 1.5
40 Pull-ups
30 HSPU - modded

DL Worked up to 405, tweaked back but completed rep.

“The Gauge”

For Time

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

20 Min. AMRAP
5 Cleans #145/100/75 Masters Women 55+
10 TTB
15 Wallball #20/14/10

9 rounds + 5+10+8

3 rounds for time of:

50 Squats
7 Muscle-ups
95lb Hang power clean, 10 reps

muscle-up = 3 pull-ups + 3 dips

For time:

56 Burpees
48 Sit-ups
40 Dumbell swings, 25lb dumbell
32 Pull-ups
24 Handstand Push-ups

80% as prescribed