For Time
100 Pull Ups (scaled 100 burpees)
100 Hand Release Push Ups
100 Sit Ups
100 Squats

Power Clean- 20min to find 1rm - 180#

Then,

12 min amrap

3 Handstand Push Ups (Mod to Box)

6 Deadlifts 185#

12 Abmats

Goal 5x7 @ 165# (165 is my current known 5 rep max o.O eek)

First and Last set were pretty difficult! But SUCCESS

Assist - band lunges; GHD back ext & situps
Focusing on core flexibility/strength and hip mobility is helping a lot.

Also worked on some ring dip/muscle up progression & box jumps

3 rounds:
50 air squats
7 muscle ups
10 hang cleans (135)

11:36

5 x 20 reps of bench press at 135

5 Rounds
1 Minute Row (Calories)
1 Minute DB Thruster (40/25) 35#
Rest 4 Minutes

157

10 rounds every 90s

Snatch pull + 2 hang squat snatch

Weighted pull-ups 10x3

“300″

For Time

25 Pull ups

50 Deadlifts 135/95

50 Push ups

50 Box Jumps 24/20

50 Floor Wipers 135/95

50 KB Clean and Jerk 16kg/12kg (25 w/ each arm)

25 Pull ups

50 Box Jumps (24"/16")
50 Jumping Pull Ups
50 KB Swings (16kg/12kg)
50 Walking Lunges
50 K2E
50 Push Press (20kg/10kg)
50 Back Extensions
50 Wall Ball Shots (10kg/6kg)
50 Burpees
50 Double Unders