Turns out the slow start to my day came with a good ending ...two new PRs tonight!

Warm Up:
Push Ups
Squats

Mobility:
PVC pass through
Shoulders on bands
Sit in squat
PNF hamstring
Calf on wall

Squat Cleans:
1-1-1-1-1 @ 85% of 1RM
[165 lbs, 185 lbs, 185 lbs, 195 lbs (pr), 200 lbs (pr)]

Clean Complex:
4x 1
Hang Power Clean -> Hang Squat Clean -> Push Jerk
[135 lbs, 165 lbs (failed on jerk), 165 lbs (failed on jerk), 155 lbs]

Snatch Balance:
4x 3
Snatch Balance @ 95 lbs^

^Had to stop after two sets because I tweaked my right shoulder on the jerks and this movement made it worse. Tried lower weights ...no go either.

Three rounds for time of: 
50 Double-unders 
40 Sit-ups 
30 Medicine ball cleans, 20 pound ball 
20 Pull-ups 
10 Handstand push-ups 

Warmup
Sprints
Lunges
Squats

Strength
Power Snatch
5/5/3/3/3
65/75/95/115/135

WOD
Part A: Broken Randy
5 Rounds of 15 Power Snatch 75#
1 Min rest between rounds
Time: 7:20
All rounds unbroken and first time playing around with Randy. Will try it all 75 reps with no rest soon. Shoulders fatigued on last 2 sets once I got through half of the reps.

Part B: Broken Grace
3 Rounds of 10 Clean & Jerks 135#
1 min rest between rounds.
Time: 5:33
This one did not go as I wanted it to. Wrist was bothering me when I tried to string more than 2 together. So I ended up dropping and resetting majority of my reps.

3 rounds for time:

20 Thrusters (95/65)
50 DU's (150 singles)
20 HRPUs.

No comment.

For time complete 50 of each movement in order:

Double DB Swing
DUB's
OHS
Combo's
HSPU's

Strength Training

B.S. 10x5 @ 55-65%

F.O.D

In teams of two perform:

12 Minute AMRAP of:

1 min, Thrusters
1 min, Bag Work

For time complete 50 of each movement in order:

Double DB Swing
DUB's
OHS
Combo's
HSPU's

Basketball team night at the box ...and it was a fun WOD to boot.

Warm Up:
Start Dead Lifting (10 or so reps @ 135 lbs)
50 Single Jump Ropes/Double Unders
Squats

Mobility:
Sit in squat
Shoulders on band with PVC pipe
PNG hamstring

Max Effort:
3x
(a) 5 Dead Lifts @ 245lbs (~70% of 1RM)
60 second rest
(b) 5 Strict Pull Ups followed immediately by Max Reps of Kipping Pull Ups*
60 second rest

Max Kipping Pull Ups: 20 [9, 5, 6]

MetCon:
6 - 8 - 12
Pistols
Handstand Push Ups
Burpee Box Jump-Overs @ 24"

*You must finish all 5 strict pull ups without dropping from the bar and when you transition into the kips you may not let go of the bar. Basically stay on the bar!

Warm Up:
- 400m Run
- 1min Paleo Chair hold

TABATA:
- 6 rounds at each station
- air squat
- sit up
- double unders
- push ups

7min AMRAP:
- 7m x 20kg Dumbbell Man Maker Crawl (each dumbbell) (push up at each end)
- 7 x 20kg Dumbbell Thruster
- 7m x 20kg Dumbbell Man Maker Crawl (each dumbbell) (push up at each end)
- 7 x 20kg Dumbbell Hang Clean
- 3 rounds + Dumbbell Crawl (i think???)

TEAM WOD (4 people):
- 400m Run, then
- one holds chin over bar (or sub KB hold above chin)
- one hold ring plank
- whilst team mates are holding above positions, complete the following (must stop each exercise when partner fails hold/plank and them swap with them):
- 100 x 30" Box Jumps
- 100 x 40kg Hang Clean & Jerk
- 100 x 20kg KB Swing
- once done,
- 400m Run to finish
- Matty O, Bretto, Justin and Nic = about 16mins
-

Dead Lifts:

-1 Rep (90% of Max Weight): #185
-10 Reps (75% of Max Weight) #150
-1 Rep (90% of Max Weight): #185
-15 Reps (65% Max Weight) #135
-1 Rep (90% of Max Weight): #185
-20 Reps (55% Max Weight) #110

Not sure of my 1RM for deadlifts. The most I have done is 205, but I may have been able to do more. I rounded to #200 for my max, and then used that for the approximate percentages. Some were off a bit just for ease of switching weights.

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3 X 400 Meter Sprints
w/2 Minute Rest between Runs