Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

65#
Tuck jumps

-7 X 3 Bench Press (75, 80, 85, 90, 95, 100, 105 - only got 1 at 105!)

WOD: 12 Minute AMRAP

-21 DU
-15 HRPU
-9 C2B

I did 5+ rounds total--- but I messed up, thought it was 21 DU, 21 HRPU, 21 C2B, 15, 15, 15, 9, 9, 9, then repeat.... Didn't realize my mistake until I was doing my round of 9's and everyone was way ahead..

SKILL
DU

STRENGTH
3x3 deadlifts (110 kg)

WOD:
8 minute amrap of:
4 handstand pushups
8 kb swings (1 pood)
12 toes to bar

4 rounds + 9 toes to bar

7 Pull ups
14 Push ups
21 DU

4 rds

Warmup: 800 mtr run

Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (#95)

For Time: 7:35

-30 Walking Lunge Steps (45/25 Dumbbells) #15
-60 Double Unders (2:1) did 120 singles
-20 Walking Lunge Steps
-40 Double Unders (2:1) did 80 singles
-10 Walking Lunge Steps
-20 Double Unders (2:1) did 40 singles

Post WOD
3 Minute Plank

Strength

Spend 15 minutes progressing through the following (strict) chin-up variations in sets of 5:

Ring Row –> Chin-up –> Chest-to-Bar –> Muscle-up –> One-Arm Chin-up Negative
WOD

3 rounds:

Pistol x 20-16-12 (mod with pole)
Burpee x 20-16-12
Bear Crawl the length of the mat and back
Notes

Use a pole or band to assist the pistols, and keep your limbs straight on the bear crawls.

For time:
150-120-90-60-30
Single Unders

50-
40-30-20
-10
Kb Sumo DLHP 16kg

KB USA style
KB (l/r) Russian style
KB (l/r) squat
airsquat

all 8 rounds, 20 sec/ 10sec rest.
in between 2 min rest
KB 16kg

OH Press (Strict) 9x3 - #145

50 Burpees for time - 2:53

21-15-9
Pushup, Situp, Air Squats - 4:15

"Clapping Push Ups"

8 Rounds For Time:

10 Kettlebell Swings (53/35)
10 Weighted Lunges (53/35)
10 Clapping Push Ups

Prewod 400 m run
3rounds pullups air squats situps

Ran there and back from the house. It took about 17 mins each way.