For time,

30 Handstand push ups MOD Dip bar

50 Back Extensions

30 Knees 2 elbows

30 Deadlift 225/155 MOD 135

40 Push press 95/65 MOD 50

50 KBS 1.5/1p

20 Calorie row

10 Muscle ups MOD 10 blue band pullups, 10 green band dips

3 rounds of
40 Double Unders
30 Box Jumps, 20"
20 Kettle Bell Swings, 35#

150 wallballs for time, 20 pounds

Worked up to a 1RM on front squat.

Worked up to a 1RM on OHP.

21-15-9

DL #225
KB #53
Wall Balls #20
Ring Dips

"CrossFit Total"

Back squat, 1 rep
5-135 2-205 215/225/235
Shoulder Press, 1 rep
5-115/125/135/145X
Deadlift, 1 rep
225/295/315/365

1. Snatch PP + 2 OHS - 185#
   work up to a heavy set

2. Snatch
   3x1 Heavy - 155# M,M, Hit, Hit, Hit

Felt good so I nailed one more at 165# ! Only 10 lbs off my PR

Form wasn't 100% perfect on these snatches , but the weight is heavier than it's been in a quite a while

1. "Helen" -- 11:05 3 RFT: 400m Run 21 KBS (53, 35) 12 Pull ups

Strength:
Back Squats
8 – 8 – 8 (175#)

WOD:
5 rounds for time
15 Push-ups
25 Wall-ball Shots
35 Double Unders

strength
5x5 shoulder press 45kg (3 mns b/t sets)
-5 minutes rest-
1x15 shoulder press 40kg

skill
squat snatch
+
EMOM for 10 minutes: 1 leg less pole climb 9 ft

Workout
as many rounds as possible in 12 minutes of:
400m running
5 deadlifts (87.5kg)