5 Rounds
10 DL 135--mod 95
10 KBS 40lb
10 Burpee Pullups <--mod burpees only b/c I could not reach pullup bar w/out assist.

Pre-WOD:
Work up to a heavy 3 rep max Back Squat- worked up to 255

WOD :
8 rounds Tabata Wall Ball Shots (20/14#): Record minimum round of reps-10
-10 second rest-
For Time: "Annie"
50-40-30-20-10
-II Unders
-Sit Ups

SKILL
10 mins:
Rope Climb Practice
Worked on the J-hook method. it's trickier than the spanish wrap. Felt better going up but down was a little tricky.

WOD
25 min AMRAP:
Run 800m
21 Deadlifts (Rx: 175/115) 95#
3 Rope Climbs [3:1 beginner rope climbs]
Run 400m
15 Deadlifts
2 Rope Climbs
Run 200m
9 Deadlifts
1 Rope Climb

FINISH 2 rounds

3 Rounds of 1.5 min. work at 4 stations for max reps. 3 Minute rest between rounds.
Burpees
Row (for calories)
DU
Mountain Climbers

10/9/8/7/6/5/4/3/2/1 rep rounds for time:

Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

(Done at 90 % of body weight)

Strength:
Power clean complex AHAP
175

Metcon:
10 min AMRAP
10 push-ups
12 kb one-arm snatches
15 evil wheels

Run 1 mile
2:00 rest

Run 800
1:30 rest

Run 400
30 second rest

Run 200

Metcon:

5 Rnds: 5 Hang Cleans (200lbs), 30 DUs, 5 DL (315lbs), 30 DUs

Time - 20:59

Power Clean 1 RM

For time 4 rds

12 Power snatch 35/25kg
15 TTB
Run 400m