30 muscle ups for time

Back Squat 5@75%, 3@85%, 1+@95%
185.205.230 - 230 for 2, pretty jazzed

Then:

40.30.20.10
Wallball 20/14
KBS 24/16kg
Double Unders

Bikram

Barbell Complex
Deadlift
power clean
front squat
push press

Pre-WOD:
1 X 20 Back Squats (+5% from last week) (105)

WOD: 5 Rounds For Time:
-10 Cleans (#135/95)
-10 Burpees

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled
10 Dumbbell front raises, slow and controlled
10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo
8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
8-10 Tempo Bicep Curls, 3 ct eccentric

Bench Press:
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups

Deadlift:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

WOD:
For 20 minutes, alternate between each:
-1 minute to complete 15 KB swings
-1 minute to complete 30 double unders (mod with DU practice or 15 box jumps)

Deadlift: I assumed my one rep max was 195, so my lifts were 115(5), 135(5), 145(5)
WOD: Used 30 lbs kettle bell. Did 15 for first half, then 10 for remainder. One round I did box jumps instead.
I did DU practice (1 reg + 1 DU in continuing sets) mostly. Three times I did box jumps instead.

Five rounds of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Each Round For Time: Rest 90 seconds between each round.

WOD: Whip It Good
100 Double-Unders (200 Singles)
5 Thrusters (75#)
75 Double-Unders (150 Singles)
10 Thrusters (75#)
50 Double-Unders (100 Singles)
15 Thrusters (75#)
25 Double-Unders (50 Singles)
20 Thrusters (75#)