Three rounds for time of:

95lbs Ground to overhead, 10 reps
200 yard shuttle sprint, 50 yards there and back twice

First round did clean and jerk
Second round did power snatch
Third round did clean and jerk

4 rounds:
10m sled push @ 40 kg
20 kb snatches @ 16 kg
60s rest

Pre:
Shoulder Press
5 at 75% 1RM (5 at 60)
5 at 80% 1RM (5 at 65)
5+ at 85% 1RM (3 at 70, Push pressed the last two... )
Such a tough movement for me!

WOD:
10 RFT (12min cap)
15 Pushups
100m Sprint
finished @ 10:57 - Had to do girl pushups after a few rounds... shoulders were dead!

Post:
2 x 200m farmers carry - used two 35#'s first round, then one 35 & one 40 for second....

Back Squat
135 x 5
175 x 5 - Stopped work because of sharp pain in right shoulder. switched to yoke bar to complete this set. Did not complete any more sets.

''If You Could Ride A Bull In That Time, Modified*''
15:00 Cutoff
Complete the following for time
Row 50kcal
Then...
15-12-9 reps of
Kettle Bell Swing 20KG
Goblet Squat 20kg
Then...
Row 50kcal

EMOTM 10 of Power/Squat snatch
progressive in weight.
Stopped at 135.

WOD
Snatch Ladder with double unders
95/115/125/135/145/155/165
Failed on 165 7x and on my 8th attempt I finally got under it and stood up with it. Felt good and wasnt going to leave the park until I successfully made the lift.

5 rounds emom

1.min Farmer walk 110kg 4 x 10m
2.min 5 x power snatch (rest of the min -> box over burbee)
3.min Rest

Strength:

Hang Cleans: 4x135, 8x155, 8x185, 8x205, 5x215

Metcon: Nasty Girls (modified)

3 Rnds: 50 squats, 21 Ring Dips, 21 PUs, 10 Hang cleans (135lbs)

Time: 19:48

Elements: DUs - set new unbroken record = 72

For time:
Kettlebell Shoulder press, 10 reps
Hand release push-ups, 20 reps
Kettlebell Shoulder press, 8 reps
Hand release push-ups, 16 reps
Kettlebell Shoulder press, 6 reps
Hand release push-ups, 12 reps
Kettlebell Shoulder press, 4 reps
Hand release push-ups, 8 reps
Kettlebell Shoulder press, 2 reps
Hand release push-ups, 4 reps

15-12-9

Dead lift 275/175
Ring pull-ups

Strength:
Add #10 to your previous Back Squat 1RM (155#), and do:
5@ 75% (115)
5@ 80% (125)
5+@ 85% (130 - did 6 reps)

WOD:
3 Rounds for time:

50 Air Squats
7 Muscle Ups (sub 7 CTB pull ups and 7 ring dips)
10 Hang Cleans (135/95)

Started w/ pull ups/ring dips (blue band on dips) and on a 75# bar. Chg'd to 95# on remaining rounds. Hang cleans and dips were unbroken 1st and 3rd round, squats were 2x25.