30 air squats
30 pushups
30 pullups
30 burpees

WOD:
3 Rounds for time:

50 Air Squats
7 Muscle Ups (Rx)
10 Hang Cleans (Rx 135)

55# Hang Cleans
Sub for muscle ups: 14 pull-ups + 14 ring dips
Can't do dips due to shoulder, so subbed push-ups for ring dips

Horrible. Just horrible.

Post WOD:
50 Sit ups as quickly as possible

Deadlift 5-5-5-5-5
135x5
185x5
205x5
225x5
245x5
and then because I felt like I could do a little more...
255x5

Overall not as high as I had hoped to go, but considering my last Deadlift 1RM was 260, i'd say that is definitely progress!

Then,
21-15-9
Pull-ups
Handstand Push-ups [had to modify this to using a blue band, still can't get the RX uggh!]

12-9-7
squat snatch (115/75)
chest to bar pull-ups

(still working on C2B -- so these were all chin over the bar only)

then

2 minute row:
90 seconds @ 50% effort
30 seconds max effort

2 rounds

5-5-5-5-5 DL (275 lbs) could have done more here but ran out of time.

THEN

10-9-8-7-6-5-4-3-2-1
KB Swings (2 p/1.5 p)
HSPU

Did 1.5p because the 2p was already in use and the box only has 1. HSPU were strict for some and kipping for others. Hate being in this limbo and the bands are too easy. :(

For Time:
50 SDHP 95#
50 Wall Ball 20#
5 HSPU every minute on the minute
2 abm

EMOM 7 @ 80% 1RM
1 squat clean+1 hang squat clean and jerk

205

then:

3x1 @ 225

Tabata, 20sec on 10 off for 4 mins

Deadlift, 60kg
Pull Ups
Handstand Push ups
Double unders

For time, 2 rounds of:
* 400m run
* 20 OH lunge (60/40kg)

Cycle 1