Skill:
HSPU x 4
Skin the Cat x 3
3 rounds

Workout:
5 minute AMRAP
20 double unders or 60 singles
15 swings
5 burpees

rest 3 minutes

5 minute AMRAP
5/5 kb snatches
20 abmat situps

15' AMRAP of:
20 Lunges, (10 w each leg)
10 Power Cleans (115#/65#)

15' AMRAP of:
20 Lunges, (10 w each leg)
10 Power Cleans (115#/65#)

21-15-9
Lunges (both legs equal 1 rep)
elite sit ups (bottom of feet together, knees spread, touch the ground behind your head and in front of your toes)
burpees

Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day.
Completed 20 @ 145#

Then,

For time

2k Row - 7:37.6
Felt good and had a strong pace during the entire row.

Then, completed dawns musical chairs workout.

In the end today was a lot of work, but felt good.

5 Rounds
3 L-Pull-up
5 Squat Clean 135/95 (105)
3 Push Jerk 135/95 (105)
5 Box Jump Burpee 24/20″ (sub over the bar burpees; box jumps and i are not friends right now)

3 Shoulder Press on the minute for 9 minute @ 60% of your 1 RM @55#
Then:
50 DU’s
50 ABMAT
40 DU’S
40 Slamball
30 DU’s
30 HRPU
20 DU’s
20 Pull-up (sub kb 1.5pood)
10 DU’s
10 Burpee

4 rounds for time:

400m Run
15 C2B Pullups

Dead Lift 1 RM

5rds
5 Deadlift (315#)
10 Box Jump-overs
15 KB Swings (2pd)