3 rounds
135# Bench to fail
Chin ups to fail
30 second rest

Total reps:
38, 19

Strength/skill work:
EMOTM, for 7 minutes:
-1 bar muscle-up
-1 HSPU

Metcon: "Annie"
50-40-30-20-10
-double unders
-sit-ups

Strength: Got all the muscle ups, and 5 of 7 HSPUs. Felt like I got a decent grasp on kipping. Only failed when I tried it on the parallettes
Annie: 7:29 (PR)

RX's everything but the ring dips

AMRAP 3min
Elizabeth: - 48
21-15-9 (135/95) 95
Power Cleans
Ring Dips
3min rest
Isabel: 10
30 Snatch (135/95) 95
3min rest
Fran: 32
21-15-9 (95/65) 65
Thrusters
Pull-ups

AMRAP 3min
Elizabeth:
21-15-9 (135/95)
Power Cleans
Ring Dips
3min rest
Isabel:
30 Snatch (135/95) 75#
3min rest
Fran:
21-15-9 (95/65)
Thrusters
Pull-ups

21-15-9 reps of:
Clean 135 pounds
Ring dips

*135# clean
*Bar dips

I did 20 minutes of:
odd minutes: 3 x Split Jerk
even minutes: 3 x DL

I used wrist wraps for all split jerks.
I started with 145 lbs and ended with 165 lbs
I concentrated on posterior chain, especially on the hamstrings for DL
I started with 245 lbs and ended with 255 lbs
All flet good. I was tight and a little off with the DL, but used good form and the weight was not too heavy. If I felt better I would probably use 265 for all maybe even 275 next time for DL and I would say 155 lbs for all maybe 165 for split jerks... maybe take a minute break after 10 minutes to refuel for the last 10 sets.

800 meter run
Butt kicks
High knee skips
10-9-8-7-6-5-4-3-2-1
Deadlifts (55 lbs)
Over the bar burps
400 meter run
Back extensions

For time:
21-15-9 rep scheme
Power cleans
Ring dips

Time: 7:43

Nate
As many rounds as possible in 20 minutes
2 Muscle ups
4 Handstand Pushups
8 Kettlebell swings (70/53)

jumping muscleups
kipping hspu's with 2 abmats, should have used just one
russian KB swings with 53#
got through 1st KB swing on rd 17

For Time

70 Burpees
60 Abmats
50 KBS 1.5
40 Pull-ups
30 HSPU - modded