Barbell Complex (3-5 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

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

Five rounds for time of:

1 L-sit Rope climb
5 Parallette handstand Push-ups
10 1-leg Overhead squat 45 lbs / 30 lbs used pvc OH

Tabata (For total reps):
Push ups (72)
Air Squats (Bottom to bottom) (105)
TTB (54)
Sit ups (82)

3 x 5 press = max 60 lbs

then…

9-7-5
thrusters @ 85% = used 50 lbs
ring push-ups

15 Min AMRAP

5 Muscle ups
15 Toes To Bars
5 Handstand Push Ups
10 Lunges (5 each leg) holiding 25 lbs plate
10 Pistols (5 each leg)
15 Hollow Rocks

4 Rounds (5 MU & 7 T2B) BABYYYYYY!

21-15-9 Thrusters @ 65# and pull ups. Tore both hands during the 15's. First time ever doing RX.

30 Clean & Jerks

Felt very sick & weak so scaled down to 85# instead of doing the RX weight of 95#. First time doing Grace. This girl doesn't mess around

Snatch 1-1-1-1-1

65# - 75# - 85# - 95# - 95#

I hate snatch. But I still PR'd :)

Overhead Squat 10-8-6

65# - 80# - 95#

Could have done heavier, but PR :) never liked OHS

done 5 min after a 1000m row. Ew.