30 Minute AMRAP
5 Deadlift 165
13 Pushups (did NOT do any on my knees!)
9 Box Jumps (used 20" box)

Skill-Muscle Ups for advanced and Kipping Pullups
Finishers
Every minute on the minute for 10 minutes
5/5 KB Snatches
5 Burpees
Rest 3 minutes
Every minute on the minute for 10 minutes
15 swings
10 pushups

Used 35 for snatches and 53 for swings

A. Power Clean+Hang Power Clean+Jerk 12 sets OTM

115 lbs for the cleans

B1. Close Grip Bench 5 × 10 reps- 85 on first set, 95 on second, 115 on last three

B2. GHD Sit Ups 5 x 10 reps

PreWOD:
Deadlifts (add #10 to 1RM)
5 @ 75% - 225
5 @ 80% - 245
5 @ 85% - 295

WOD - 15 min cap
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts
Knees to elbows
Burpees

Time 9:15

Grace @ 95#
6:29

Bench Press:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon:
For time (15min. cap):
- 100 double unders
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips
--- pull-ups
- 100 double unders

Bench: 225(5), 245(5), 275(5)
Metcon: made it to the round of 10s. Completed two statiosn (sit-ups) before time expired. Finished WOD at 15:40. I have got to get better at the kipping pullups. Will be applying more practice to getting the rythym down and consistent.

15 clean and jerk
15 sit ups
15 push ups
15 sumo squats
15 strict pull ups

5 rounds

For Time:
20 Deadlift 275#
400m Run
20 Kettlebell Swing 1.5-Pood
400m Run
20 Overhead Squat 115#
400m Run
20 Burpees
400m Run
20 Pull-Ups
400m Run
20 Box Jumps 24"
400m Run
20 DB Squat Clean 45#
400m Run

I used 135# for the DL, 75# for the OHS, 1.5-Pood for the KBS, 45# for the DB Squat Clean

Strength

4 x 3Rep Backsquat at 85% 1RM (140kg)
5 x 3 Snatch Balance @70% 1RM Snatch (60kg)

WOD 20Min Cap
70 Burpee
60 Sit Up
50 Swing (@24)
40 Pull Up
30 HSPU

Finished 20 HSPU inside the cap

Elliptical - 40 minutes @ pitch 7, resistance 10
Kettle bell swings - 3x 25 12 kg weight, 1 minute rest
practice kettle bell getups - working form
kata - Jion, Gankanku