Pull up sets of five with plus 5kg for every set up to 25kg.
First and last set of five with bodyweight.
1 to 2 min between sets.
Total of 11 sets of five pull ups. STRICT!

ME Front Squat - 205. 5# PR from just last month...I think I had more in me too!
Then:
50 Squat
10 G2OH 115/80lb
40 Squat
8 G2OH
30 Squat
6 G2OH
20 Squat
4 G2OH
10 Squat
2 G2OH

– Jefferson curl 3 x 3 10s Down, 10s Up
– Lizard Pose x 60s each

3 RFT
15 pull ups
12 box jumps 24/32
9 front squats 105/155

I think my lungs have shrunk.

7 minute AMRAP:

-Burpees

20:00 min AMRAP:

5 X Power clean 105#
10 X hr pushups
15 X double unders

**Double unders REALLY slowed me down... couldn't string more than 2-3 together today. Feel like I wasted a lot of time and energy on this exercise. Need to get better at it!!! Power cleans felt great, really easy. Pushups felt good, although my triceps started to tired after about 50 reps.

CrossFit Total

1Rm Backsquat - 280# PR

1RM Shoulder Press - 140# PR

1RM Deadlift - 345# PR

Score is total weight of all 3 lifts. - 765# PR

Hit a PR on all 3 lifts. Probably could have added 5-10#s on each if working them individually. Right shoulder was sore from Fridays KB cleans as well. Overall real happy to hit a PR on each lift.

For time
1600m run
Directly to
9-7-5
Ring mu
Squat snatch 42.5kg

215 - 5
250 - 5
280 - 8

Dimmel Deadlift
225 - 8
275 - 8
315 - 8

*finished with 5 x up and backs on the prowler with 30 second rest

EMOM+1 BURPEES
START FROM 3 REPS TO 12 REPS