1 Round for Time of:

7 Clean and Jerk #155
5 HSPU
6 Clean and Jerk #155
10 HSPU
5 Clean and Jerk #155
15 HSPU

Scaled to 135 lbs which was too much, form was poor and I hurt my back. Next time must scale a little further down, then build my way back up.

5 of each w dbs
deadlift
hang clean
press
squat
25lb30/35/40/45/50
30

ring push-ups and weighted GHD

then 5, 3 heavy TGU

4 rounds
30 piston press 45#DB
15 leg raises

3 rounds:

25 SDHP (85 lbs)
50 situps
25 push press (85 lbs)
50 back extensions

4 x 1 mile, 60 seconds rest

Strength

Power Clean 3x3x3 (heavy as possible) 95x3, 115x3, failed at 135, 125x3
- need to work on form & opening up hips/getting under bar
- i do better w/squat clean, next time should stick with that

Conditioning
3 rounds
50 KB 1p
7 muscle ups (MOD 14 ring rows, 14 dips w/purple band)
10 Hang Power Cleans 95lbs

Time 18:49

For Time:
37 Box jumps, 24
Run 200m
37 pull-ups
Run 200m
37 Kettlebell swings, 53
Run 200m
37 Walking Lunges
Run 200m
37 Knees to elbows
Run 200m
37 Push press, 45
Run 200m
37 Double Unders
Run 200m
37 Burpees
Run 200m

All-levels WOD/Beginner WOD:
For time:
25 Box jump, 30/24 : RX
25 pull-ups : black + blue band
25 Kettlebell swings, 2/1.5 pood : RX
25 steps, overhead reverse Lunge 45/35 : RX
25 Knees to elbows
25 Push press, 95/65 pounds : RX
25 weighted sit up 45/25 : RX
25 Wall ball 2-fer-1s, 20/14 pound ball : 10lb
50 Burpees
25 unbroken Double unders : 75 singles

For time complete:

21-15-9

Deadlifts (155/225#)
Handstand Push-ups

Results: 6:37 StinkBug

For Time: 30 slam balls 5 box jumps 25 slam balls 10 box jumps 20 slam balls 15 box jumps 15 slam balls 20 box jumps 10 slam balls 25 box jumps 5 slam balls 30 box jumps