hanging squat clean 3 x 5 reps

then…

muscle-up to 5 ring dips (6 Pull up + 6 Ring Row due to injury)
10 one-legged box jumps – right (20/16)
muscle-up to 5 ring dips
10 one-legged box jumps – left

3 rounds

5-5-5-5-5
Back Squat - 235 lbs

then….

5 Strict Pull-ups
5 Floor Wipers - 95 lbs
5 Floor Press (10 Push up substitution due to injury)
4 Rounds

weight is 75% of 5RM Bench Press

Sprint 20M
10 Burpees
Sprint 20M
15 Squats

AMRAP 12

1-1-1-1-1 deadlift - 285 lbs

then

21-15-9
deadlifts @ 75% 1RM
ring rows

(started with 225, dropped to 185 due to horrible form today - gotta keep working on it)

“Fifty Filthy”

50 double-unders
50 burpees
50 wall balls (20/15)
50 supermans
50 push press (45/35)
50 knees to elbows
50 walking lunges
50 kettlebell swings (1.5/1.0)
50 jumping pull-ups
50 box jumps (24/20)

Max Effort Bench Press
145 x 3
155 x 3
165 x 1
175 x 1
185 x 1
190 x 1
195 x 1

For Time:
- 21-15-9
- Thrusters (Rx 95/65)
- Pull Up

Post WOD:
- 4X25 Sit Up

-Went unbroken on all of the thrusters
-Pull-ups killed me

3 x 4:00min / Rest 3:00min

1 - 854meter
2 - 875meter
3 - 883meter

1 RM Front Squat

then

5 Deadlifts (255/185) managed 225 lbs
10 Pull ups
15 Sit ups

AMRAP 10

30 snatches at 95lb