24 walking lunges
9 hanging power cleans (135/95) - started with 70 lbs in first round but reduced weights to 55 lbs.
3 muscle-ups - scaled to 9 ring dips (red band) & 9 pull-ups (black band)

3 rounds

Warm up
350m row
shoulder mobility

WOD
7 RFT
15 Ground to Overhead with 35lb kettlebells
30 Double Unders

DUs sucked hard and killed my time. GTO felt good. DUs just didnt click for me and my time showed.

5x3 back squats (305#)

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95)

Clean & Jerk 1x30 135lbs (9 minutes)

Warmup
Burgener warmup

Skill/Strength
Snatch grip deadlift stalls 7 sets (3+1)
last rep of 3 stall at top, then explode into a power snatch
95/115/135/155/155/155/155

WOD
Helen 21-15-9
400m run (550m run this time around)
21 KB swings 1.5 pood
12 pullups

3 Rounds for time

41 KBS 1.5/1p

41 Hand release push ups

41 Knees to elbows

0 Backflip pull ups

Workout:
10-1 Partner Ladders of the following:
Deadlift @ 225#
Wall Ball @ 20#
Box Jump @ 30"
Ball Slam @ 20#
OHS @ 95

It must be early in the week because we're back to our attempts at 21 consecutive (no setting the bar down) heavy squats.

21 Squats:
225 LBs
10 reps

Practice:
100 Good Mornings @ 75 LBs
10 Power Cleans @ 95 LBs

24 walking lunges
9 hanging power cleans @ 135lbs
3 Reverse Burpees (was Muscle Ups, but shoulders/wrists wouldn't have it today)

3 rounds

3 x 5 bench press - max 165 (failed at rep 4 of set 5)

then…

1 burpee
1 ring dip
3 burpees
3 ring dips
5 burpees
5 ring dips

3 rounds