Skill
Bar Muscle ups

Strength
1x20 Deadlifts (80kg)

WOD
6 rounds for time of:
3 Squat Snatches (40kg)
6 Overhead Squats (40kg)
9 C2B Pullups
All OHS were done unbroken.

For time 10-1 Ladder
Strict Press (65)
Push Up
Wall Ball (14)

5 minutes to establish a Max Height Box Jump.

-then (no break)

Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#

For time.

Women-
9-7-5 of:
Muscle-Ups
Front Squats @ 170#

For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-

5 minutes to establish a Max Height Box Jump.

-Buy In-
20min to build to 1RM back squat
345#, 5# PR. Failed @ 355# 2x, almost got 350#

WOD

For Time:
Row 250m
30 Bodyweight Bench Press
Row 500m
20 Bodyweight Bench Press
Row 1000m
10 Bodyweight Bench Press

-subbed 50# DB floor press as all benches were being used.

-Cash Out-
Good Morning 8-8-8
95, 105, 105

Shoulder press
1x 115#
1x 120#
1x 125#
1x 115#
1x 115#
1x 115#
1x 115#

For time:
1000m row
5x muscle ups
10x deadlift 225#
15x overhead squat 75#
10x deadlift 225#
5x muscle ups
1000m row

60m Sprints - 5x60m - rolling - 8.12, 8.00, 8.00, 7.97, 7.99
100m sprints - 2x100m - rolling - 13.69, 13.73

E2MOM (6x)
Sumo Deadlift x 2

Calories ski erg
Toes to bar
Kettlebell deadlift @2x32

TC:10:00

Push press
5x 125#
4x 130#
3x 135#
3x 140#
3x 145#

10:00 AMRAP
30x double unders
15x toes to bar
10x ring dips

3 rounds + 49 reps

10 rounds for time of:
3 Power Cleans (125#)
6 Handstand Push-ups