Power Cleans
Work up to a heavy set of 3 in 6 rounds:
3RM 75#

Then
10 min AMRAP ascending ladder (2, 4, 6, etc) of
Hanging Power Cleans (45#)
Chin ups (green)
Knee raises.

Completed 12+4 rounds

WOD 1
Handstand hold
1:40

WOD2
25 knee raises
25 hand release push ups
25 ground to overhead plate raises (10#)
25 plated sit ups (10#)
25 mountain climbers
25 jumping lunges
25 burpees

Then row while your partner completes it.
13:47 for us both to complete.

WOD3
Plank Patty Cake
179 claps unbroken.

20min AMRAP
5 pullups (green)
10 wallballs (10#)
15 overhead kb swings (35)

Completed 6+10 rounds

21-15-9
Deadlifts (125#)
Handstand pushups (3 mats)

The “Gauge”

For time,

500m Run

40 Squats

30 Abmats

20 Push ups

10 Pull ups--> Ring Rows

6:11 PR
Did the row in 2:01. That is a PR, but I don't think it counts as it's a part of the workout.

skill -air squat pull up progression

5 ring pull up
10 push ups
15squats

Low Bar Back Squat 3 RM

For time:
* 1000m row
* 50 HSPU
* 30 pull ups

Dead Lift (DL) 1RM

Barbell warm-up then:

1 @ 70% #170
1 @ 80% #195
1 @ 90% #220
1 @ 100% #245
1 @ 105% #250

5 Rounds (not for time with 2-3 minutes between rounds)

10 Dumbbell Bench Press #65
10 Lawnmowers each arm #65
15 Push-ups