Grace:
135 pound Clean and jerk, 30 reps

This was the first time I've ever done grace. Very tough toward the last few reps. Completed 8 reps unbroken, then did reps 1 to 2 at a time. Wish I had bumper plate for this one.

5:39

Bench press
10-5-5-12(fail on last) reps of 135-185-185-135 lbs
First time on the bench in months.

Skill
DUs

Strength
5x3 Front Squats 70kg (3 mins rest)
1x15 Back Squats 60kg

WOD
9-7-5 reps for time of:
Bar Muscle-ups
34 Inch Box Jumps

A lot tougher than I thought it would be. I was supposed to do another workout after the strength work, but I just didn't feel like doing anything else.

Skill - 10 min of 5 training bar power snatches, 4 plyo push ups, 3 toes to bar

3 minute break

"Son of a King !"
21-15-9
115/85 lb thrusters
pull ups

Then, with the remainder of the 10 minutes, you do amrap of burpees. Your total score is based on how many burpees you get.

Did not finish. Only got up to 7 thrusters on the last 9

Tabata
Box Jump
Sit-up
Single Under

For time:

100 pullups (jumping)
100 pushups
100 situps
100 squats

21-15-9
Deadlift (155#)
HSPU
Power clean (95#)
Ring dips

30 Wallballs (20lbs/14lbs) (all to 10 ft)

Row 300m
30 Box jumps (24")
30 ABMat Sit ups
30 DB Push press / Push jerk (40lbs/25lb)

30 Deadlifts (225lbs/135lbs)

7 X 3 Front squat (95, 115, 125#)

WOD
12min AMRAP
3 Hang power cleans (115#)
6 Burpees
9 Air squats

7 complete rounds plus 3 Hang cleans

This one was about a year in the making - hit a plateau about 9-10 months ago and just could not break 180 lb. - until today.

Warm Up:
Start Bench Pressing

Mobility:
Kettle Bell Shoulder Work

Max Effort:
1 RM Bench Press
190 lb. [PR +10 lb.]

3x 5
Weighted Strict Pull Ups [25 lb. vest]

MetCon:
3x
10 Push Press @ 95 lb.
20 Leg Levers
10 Kettle Bell Snatch @ 1.5 pood

15 Minutes to Find Max Box Jump Height (1 step)

WOD: Clean, Jerk!
10-9-8-7-6-5-4-3-2-1 (50% BW)
Power Cleans
Push Jerks
Push-Ups