2 rounds for time:
50 pull ups
75 sit ups
75 pound ohs, 50 reps
75 double unders

10 push jerks
20 knees to elbows
30 hang cleans
40 chest to bar pullups
30 hang cleans
20 knees to elbows
10 push jerks
for time

Work up to a heavy clean in 7 reps
90#

8 rounds of
20 sec sit ups
10 sec hold mid sit up

Then 7 rounds
7 unbroken cleans (65#)
7 unbroken pullups (all unassisted!!!!)
7 burpee pentaly for every broken round
11:25

50 front squats - 85 lb
25 burpees
50 push press - 65 lb
25 pullups - red band
50 bar squats - 45 lb

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Used dip station today.

Strength
EMOM 5 Minutes
Hang Power Snatch x3 Heaviest Possible

Then

5 Minutes
Run 400 Meters (1:31)
With remaining time, ME HSPU
30 Reps
Rest 2 Minutes
5 Minutes
Run 400 Meters (1:30)
With remaining time, ME KB Swings (2/1.5)
41 Reps
Rest 2 Minutes
5 Minutes
Run 400 Meters (1:37)
With remaining time, ME Pull ups
47 Reps

Did 10-1 deadlifts at 95lbs followed by burpee pullups. I used a couple plates under the bar to assist in the pullups.

1 minute stations for max reps of the following:
Row for calories
Rope Climb // practiced getting up from the ground and first climb
Pull-Up // purple + skinny black
Push-Up // knees
Wall Ball 20/14
Box Jump Over 20" // 12"
Snatch 45/33
Squat
Knees to Elbows
KB Swings 35/26
30 second rest between each movement

10:00 to complete: 500m
AMRAP 6:00
10 Wall-Balls
10 Hand Release Push-ups
10 Straight Leg Sit-Ups

OTM for 15:00
2 Position Snatch (Mid thigh/floor)

then,

AMRAP 10:00
25 KB Swings 53m/35w
1 Rope Climb
200m Run