skill
EMOM for 5 minutes:
5 strict handstand pushups
5-5-5-5-1(failed)

workout
3 rounds for time of:
21 pull ups
12 deadlifts 70kg

21-18-15-12-9-6-3

Jerks - 60#

between each 1 rope climb.

14:48

4 Rounds
21 Wallballs 20/14#
21 Pull-ups - ring rows to save my hand!
21 Burpees

24 squats
24 push-ups
24 walking lunge steps
run 400 meters

20 min AMRAP
5 pull-ups, assisted
10 push-ups
15 squats
20 crossfit sit-ups

5 rounds for total working time and load:

Power Snatch x 5 @ 75%
Burpee over the Bar x 10
Rest 1:1

Cool-down
Accumulate 1 minute in an L-Hang Hold or a 90-90 Hold.

95# (Snatch weight could have been more)
Time: 4.39

Strength:

Front Sq: 8x155, 8x175, 8x195, 8x215, 8x235, 5x255

Metcon:

Buy in 500m Row then 4 Rnds: 25 WBs (20ln), 25 KBs (53lbs)

Time: 20:56

Ruck Run in the morning - 3 miles with a heavy pack

Yoga in the afternoon

Pre-WOD: 5X5 Floor Press (45, 55, 65, 75, 85)

15 Minute AMRAP:
--5 HSPU (Pike on box)
-10 DB Weighted Lunge ( 45/35) Started with 35, but my form was terrible. Did 3 rounds at 25, then rest at 15.
--5 Pull Up

7 rounds, 5 HSPU, 7 lunges

1. Power Clean
   3RM, TnG - 225

2. 21-15-9
   Deadlift, 315/225 - started at 315, dropped to 225 after about 7 reps - way too heavy, back starting to round
   Box Jump, 30/24 - games standards

10 minutes

1. 3 RFT: 16 minutes 20 GHDSU 30 Cal Row 60 Double Unders