Linda (You do 10,9,8..1 of each exercise to completion. First you do 10 of each of the three, then 9, etc.)
I weight about 134 lbs
D.L. 205 lbs (Rx is 202)
Bench Press 135 lbs
Clean (Rx is squat clean, but I used a hang power clean with 105 lbs) (Rx is 100)

For me, the real test was on the Bench. My shoulders and triceps were pretty tired from the JT WOD I did last night and I did not have much time to warm up and to get too loose. I did this pretty spread out and did it in the sequence of:
DL, HPC, BP
I thought that was the order.. but don't think it much matters after the first round.
I did DL & HPC all unbroken and pretty fast and easily.
The bench I started to break into the set minus 2 then complete the last 2 reps starting in the 7 round. I was tired and then I think at round 5 I started doing 3 plus 2 singles.
Good, hard, WOD. If my shoulders and triceps weren't so tired and i was able to warm up and to get the three bars really close together, I think I could have done it a lot faster.
Just wanted to use some weight, and do some DL and mix up some moves.

Didn't do Crossfit total as coaches didn't want us to do it until after completing 3 cycles of 5/3/1 so did the alternate total

Find 1 RM of:
Power clean
Bench Press
OHS

PC: 200, 215, 225, 230(f)
BP: 245, 265 (f), 260
OHS: 175, 185, 195, 205, 210 (f)

105 min

1.SPP (Skill)

A. Changed to: HSW practice for 20 min

B. Wall ball – In a 3-minute window, how many UB (unbroken) sets of 25 can you do?
Result: 2 sets @ 10 lbs ball

C. Toes to bar – In a 3-minute window, how many UB (unbroken) sets of 8 can you do?
Result: 4 sets

D. Double unders – In a 3-minute window, how many UB (unbroken) sets of 60 can you do?
Result: 4 sets of 40 UB DU

F. Turkish get up (with a KB) – In a 2-minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep.
Result: 6 reps @ 8 kg KB

G. Single arm KB overhead squat – In a 3-minute window, accumulate as many sets of 3 / side as you can.
Result: 11 sets @ 8 kg KB

2.SPP (Conditioning)
A. For time
12 – 9 – 6 Clusters @ 70/47.5kg (155/105lbs) > 35 kg
21/17 – 15/11 – 9/7 cal Assault bike
12 – 9 – 6 Overhead squats @ 70/47.5kg (155/105lbs) > 35 kg
21/17 – 15/11 – 9/7 cal Row
Time cap. 18 minutes
Result: 16.22
176/185

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

2 Rounds
5/side Xiao Pengs
20-second hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

Our classic clean and jerk warm-up:
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Takakyykky 8@78%, 6@83%, 4@88%, 2@93@, 8@83%

Työntö (edestä) 3 sek pito, 3@70%, 2@75%, 2@80%, 2x1@90%

Vapu 5@725, 3@78%, 2@83%, 2@88% (+2@90%)

Front Squat, four sets of fours.

105 min

1.Weightlifting
A. Clean – build to a heavy single (1) for the day, in a 20-minute window
45 55 60 65 70 72.5 -

2.Strength
A. Alternate between A1 and A2 for 3 rounds
A1. Back squat – 4 reps @ 75%, rest 2 minutes before A2
A2. Strict press – 4 reps @ 75%, rest 2 minutes before A1
3*4*27,5 kg

3.SPP (Conditioning)
A. Event #6, Regionals 2017 (w/ barbell)
For time
30 / 25 cal. Assault bike
20 burpee box jump-overs, 30/24″
10 (squat) cleans @ 85/60kg (185/135lbs) > 47,5 kg
Time cap. 6 minutes
Result: 5.47

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Deadlift:

200x3, 230x3, 260x3 + 135x10

Strict Press:

80x3, 90x3, 105x3 + 65x10

Worked up to max Push Press:

115x1, 125x1, 135x1, 145x1, 155x1, 165x1 - attempted 175, but failed.

Front squat 5x3
195#
205#
215#
225#
235#

21/15/9 of each for time
185# Deadlift
Burpees

“Over Easy” 
For Time:
Buy-In: 75/50 Calorie Bike

Directly Into…

3 Rounds:
21 Chest to Bar Pull-Ups
15 Overhead Squats (115/80) 50/35kg
9 Power Clean and Jerks (115/80)