10 Minute AMRAP

-10 Overhead Squat (95/65) - 3 rounds done @ 65lbs, 2 @45
-10 Bar Facing Burpee - 4 Rounds
-10 Sit Up - 4 Rounds

Barbell Complex (4 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance
-3 Overhead Squat

95#

=====================

Ladder For Time:

-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

6:55

Shoulder was bugging me, so bailed on the daily WOD and did Cindy instead. I was particularly blazing, but felt solid and held a nice steady pace. I can definitely do better by a few rounds if I push harder next time.

warmup was:
3 rounds TGU x 3 with 1.5 pood KB

Cindy
5 pull-ups
10 push-ups
15 squats

cooldown was:
light run 400m

3 rounds:
10 Pull-ups
20 Hand Release Push-Ups
30 ABMAT
400m Run

Strength:
3-3-3-3-3 (175#) - PR! I think I can do more.

WOD:
5 minute AMRAP
10 20# MB Squats
10 Pull ups

Done 4 rounds + 10 Squats

Rest 5 minutes:

5 minute AMRAP
5 burpees
10 walking lunges (ea)

Done 5 rounds

Ladder up:

1-2-3-4-5-6-7-8-9-10 Reps of:

Clean High Pulls
Combo #1

Ladder dowm:

10-9-8-7-6-5-4-3-2-1

Inverted Burpees
Combo #2

15 x 175# Back Squat

performing skill for back squat

ME:
DL 5X2 265 PR!

5 RNDS
Sumo Deadlift high pull 45 lbs
50/50/25/25/25 reps
21 DB swings 55 lbs
12 pull ups strict.

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell