Strength:
Deadlifts (5x5)

Conditioning:
'Helen'
3 RFT
400m Run
21 KB Swings
12 Pullups

Midline:
3x10 Hip Extensions

Wod

For time:
75 Handstand push-ups - ended up doing just push-ups

At the beginning of each minute perform 20 Double-unders.

Estimate on time - 9:00

4 Rounds

3 minute amrap / 1 minute rest

2 Push Jerks 185/125 - 63 lbs

4 Box Jumps 30″/24″ - 20"

6 Chest to Bar Pull Ups - red and green band

8 + 4 Box Jumps

FGB

Row 10|10|11
SDHP@55# 10|10|10
Box Jump 10|10|10
Push Press@55# 10|11|12
WallBall 10|12|12
158

Wod

5 Rounds

5 Front Squats 225/150 - 68 lbs

10 Pull Ups - green and red band

30 Double Unders - 90 singles

15:35 min

Front Squat 5-5-5-5-5 35-65-75-85-90 (only made it to 85 Friday)

Then,

4 Handstand push ups <--mod tricep dip bars

6 Front squats 185/135 <--mod 75#

8 Toes 2 bar

15min AMRAP

6+2

7 Rounds of:
7 Unbroken Power Cleans 85pds
7 Unbroken Pull ups
If you have to break up any of the unbroken sets it will result into a 7 Burpee penalty each time
All Burpees will be conducted at the end of the WOD

28 Burpees

3,3,3,3,11 Floor press at 75lbs.

60 sec work, 30 sec rest
50 sec work, 25 sec rest
40 sec work, 20 sec rest
20 sec work, 10 sec rest
20 sec work, 10sec rest

1. Air Dyne
2. Kb swings (44 lbs., some overhead)
3. Slamball
4. Jump squats
5. Prowler

Open WOD 13.3:

AMRAP in 12mins: 150 WBs (20lbs), 90 DUs, 30 MUs

Results - 240 reps...Finished DUs and tried one MU

Do 5 reps every minute on the minute for 10 minutes - total 50 reps