For time:
12 foot Rope climb, 5 ascents
135 pound Clean and jerk, 5 reps
12 foot Rope climb, 4 ascents
145 pound Clean and jerk, 4 reps
12 foot Rope climb, 3 ascents
155 pound Clean and jerk, 3 reps
12foot Rope climb, 2 ascents
165 pound Clean and jerk, 2 reps
12 foot Rope climb, 1 ascent
175 pound Clean and jerk, 1 rep

30 pull ups
20 back squats
5-5-5 kb one arm press (16 kg)

Cycling for 10 mins pre WOD

A) 3 sets not for time:
kipping hips to rings 4-5 (4/4/3)
unbroken double unders 30-40 (12/30/20)
unbroken strict HSPU 5-15 (4/5/3)

B) 10 sets of bench press
5 @ 60% 70#
3 @ 75% 85
1 @ 85% 100
3 @ 80% 90
3 @ 85% 100
2 @ 90% 105
7 @ 75% 85 (4 sets)

20 reps of back squat 265#

Then

5rft:

5 kb snatches 1.5p (left)
5 kb snatches (right)
5 kb overhead squats (right)
5 kb overhead squats (left)
5 dead hang Pullup 

This was at CrossFit tactile fitness

For time...

50 Box Jumps (24"/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps - I accidentally did 100 individual steps (thought one step with each leg was 1 rep... woops. Only make that mistake once!)
50 Knees to Elbows
50 Push Press (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

25 + 130 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs

FGB:

Wall ball (20#)
SDLHP (75#)
Box Jumps (20")
Push Press (75#)
Row for calories

1 minute rest between rounds

WOD 1: 4 rounds for time:

8 back squats (135#)
8 KB DL Jumps (53#)
16 Ring Rows
2nd Stop Sign run

13:45

WOD 2: 3 rounds for time:

15 Russian Twists (35# DB)
15 Pull ups
3 Snatch (135#)

6:52

Masters Competition Training WOD:
30 Wall Balls (20 LBs)
30 Box Jumps (24”)
30 Power Snatches (115 LBs)

11 minute max.

Ankle still healing so I went slow on the box jumps ... cost me about 1 minute. Still lots of work to do.

8 minute AMRAP
3 Thrusters (95#)
7 Clapping Push Ups

total: 6 rounds