AMRAP in 5 minutes

3 185lb deadlift
7 75lb push press

10-1
Pullups First

5x5

Get a really good stretch. I'm feeling tight everywhere.

Warm-up
10 Samson stretch
30 Slam balls (30/20)
50 DU

WOD
5RFT
10 Power clean (135/95)
10 Burpees

1. 8:58. Shoulda gone RX.

Run as far as you can in 30min.

Made it 4miles.

5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM) – rest 60-90 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
-then-
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
*Rest 5 minutes.
5 minute AMRAP of TGUs 24/16kg.

Modified as follows:
Used PVC on the Tempo High-Bar Back Squat because I've never set a 1RM
Used green band on pull-ups
Used dumbbells on shoulder press #15
Used 8kg Kettle bell on the TGUs

Did 3 sets on the AMRAP + 1 pullup
Did 18 TGUs

In 10 minutes, complete as many rounds as possible of:
10 Back Squats @ 60kg/40kg
10 Handstand Push Ups
Rest 2 minutes, then:-
Run 1km for time.
Beginner: Scale movements and load as necessary.
Advanced: Back Squat @ 75kg/55kg.

Result: (60KG) - 4R , 5:16minutes - 1KM

Thruster
1-1-1-1-1-1-1

then
AM(Reps)AP in 5 minutes:
5R/5L Single Arm Dumbbell Thrusters (35#)
5 Burpees

-Buy In-
2rds
20 Burpees
20 Double Unders

WOD
Reebok Crossfit Games Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

-Cash Out-
Recover. :)

Had ~ 2:35 for MUs. Got 5 UB, 2, 1, 1